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  6. Clam vs. Plantain raw

Clam vs. Plantain raw — In-Depth Nutrition Comparison

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What are the main differences between clam and plantain raw?

  • Clam has more vitamin B12, selenium, copper, phosphorus, vitamin B2, iron, zinc, and vitamin B3 than plantain raw.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.

We used Mollusks, clam, mixed species, cooked, moist heat and Plantains, raw types in this comparison.

Infographic

Clam vs Plantain raw 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +2966.7%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +368.3%
Contains more CopperCopper +749.4%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +894.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4166.7%
Contains more MagnesiumMagnesium +105.6%
Contains less SodiumSodium -99.7%

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%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +20.1%
Contains more Vitamin AVitamin A +205.4%
Contains more Vitamin B1Vitamin B1 +188.5%
Contains more Vitamin B2Vitamin B2 +688.9%
Contains more Vitamin B3Vitamin B3 +388.9%
Contains more Vitamin B5Vitamin B5 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +31.8%
Contains more Vitamin B6Vitamin B6 +171.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Plantain raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 1.5µg 114%
Copper 0.688mg 0.081mg 67%
Sodium 1202mg 4mg 52%
Protein 25.55g 1.3g 49%
Manganese 1mg 43%
Phosphorus 338mg 34mg 43%
Vitamin B2 0.426mg 0.054mg 29%
Iron 2.81mg 0.6mg 28%
Zinc 2.73mg 0.14mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.686mg 17%
Vitamin B6 0.11mg 0.299mg 15%
Vitamin A 171µg 56µg 13%
Fiber 0g 2.3g 9%
Carbs 5.13g 31.89g 9%
Calcium 92mg 3mg 9%
Vitamin B1 0.15mg 0.052mg 8%
Vitamin B5 0.68mg 0.26mg 8%
Magnesium 18mg 37mg 5%
Potassium 628mg 499mg 4%
Vitamin C 22.1mg 18.4mg 4%
Polyunsaturated fat 0.552g 0.069g 3%
Folate 29µg 22µg 2%
Fats 1.95g 0.37g 2%
Choline 13.5mg 2%
Calories 148kcal 122kcal 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 5.13g 29.59g N/A
Sugar 15g N/A
Saturated fat 0.188g 0.143g 0%
Monounsaturated fat 0.172g 0.032g 0%
Tryptophan 0.286mg 0.015mg 0%
Threonine 1.099mg 0.034mg 0%
Isoleucine 1.112mg 0.036mg 0%
Leucine 1.798mg 0.059mg 0%
Lysine 1.909mg 0.06mg 0%
Methionine 0.576mg 0.017mg 0%
Phenylalanine 0.915mg 0.044mg 0%
Valine 1.116mg 0.046mg 0%
Histidine 0.49mg 0.064mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1865.4%
Contains more FatsFats +427%
Contains more OtherOther +221.6%
Contains more CarbsCarbs +521.6%
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +437.5%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -23.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.