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Clam vs. Butter — In-Depth Nutrition Comparison

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The main differences between clam and butter

  • Clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, and iron, yet butter is richer in vitamin A.
  • Daily need coverage for vitamin B12 for clam is 4113% higher.
  • Clam contains 250 times more manganese than butter. Clam contains 1mg of manganese, while butter contains 0.004mg.
  • Butter contains less sodium.
  • Butter has a lower glycemic index than clam.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Butter, without salt.

Infographic

Clam vs Butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +2516.7%
Contains more IronIron +13950%
Contains more CopperCopper +4200%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +1308.3%
Contains more ManganeseManganese +24900%
Contains more SeleniumSelenium +6300%
Contains less SodiumSodium -99.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Butter
Butter
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +1152.9%
Contains more Vitamin B3Vitamin B3 +7885.7%
Contains more Vitamin B5Vitamin B5 +518.2%
Contains more Vitamin B6Vitamin B6 +3566.7%
Contains more Vitamin B12Vitamin B12 +58070.6%
Contains more FolateFolate +866.7%
Contains more Vitamin AVitamin A +300%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Butter DV% diff.
Vitamin B12 98.89µg 0.17µg 4113%
Saturated fat 0.188g 50.489g 229%
Fats 1.95g 81.11g 122%
Selenium 64µg 1µg 115%
Copper 0.688mg 0.016mg 75%
Monounsaturated fat 0.172g 23.43g 58%
Vitamin A 171µg 684µg 57%
Sodium 1202mg 11mg 52%
Protein 25.55g 0.85g 49%
Cholesterol 67mg 215mg 49%
Phosphorus 338mg 24mg 45%
Manganese 1mg 0.004mg 43%
Iron 2.81mg 0.02mg 35%
Vitamin B2 0.426mg 0.034mg 30%
Calories 148kcal 717kcal 28%
Vitamin C 22.1mg 0mg 25%
Zinc 2.73mg 0.09mg 24%
Vitamin B3 3.354mg 0.042mg 21%
Potassium 628mg 24mg 18%
Polyunsaturated fat 0.552g 3.01g 16%
Vitamin E 2.32mg 15%
Vitamin B1 0.15mg 0.005mg 12%
Vitamin B5 0.68mg 0.11mg 11%
Vitamin B6 0.11mg 0.003mg 8%
Calcium 92mg 24mg 7%
Folate 29µg 3µg 7%
Vitamin K 7µg 6%
Magnesium 18mg 2mg 4%
Choline 18.8mg 3%
Carbs 5.13g 0.06g 2%
Net carbs 5.13g 0.06g N/A
Sugar 0.06g N/A
Tryptophan 0.286mg 0.012mg 0%
Threonine 1.099mg 0.038mg 0%
Isoleucine 1.112mg 0.051mg 0%
Leucine 1.798mg 0.083mg 0%
Lysine 1.909mg 0.067mg 0%
Methionine 0.576mg 0.021mg 0%
Phenylalanine 0.915mg 0.041mg 0%
Valine 1.116mg 0.057mg 0%
Histidine 0.49mg 0.023mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.315g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +2905.9%
Contains more CarbsCarbs +8450%
Contains more WaterWater +254.7%
Contains more OtherOther +9225%
Contains more FatsFats +4059.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +13522.1%
Contains more Poly. FatPolyunsaturated fat +445.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.