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Clam vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between clam and peanut butter?

  • Clam is higher in vitamin B12, selenium, copper, and vitamin C; however, peanut butter is richer in vitamin B3, magnesium, manganese, and vitamin B6.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Peanut butter has less sodium.
  • Peanut butter has a lower glycemic index (14) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Peanut butter, smooth style, without salt types in this article.

Infographic

Clam vs Peanut 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
5
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +87.8%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +61.5%
Contains more CopperCopper +63%
Contains more SeleniumSelenium +1461%
Contains more MagnesiumMagnesium +833.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +66.5%
~equal in Zinc ~2.51mg
~equal in Phosphorus ~335mg

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
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 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +290.9%
Contains more Vitamin B5Vitamin B5 +67.2%
Contains more Vitamin B6Vitamin B6 +300.9%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +15%
Contains more WaterWater +5074%
Contains more OtherOther +29.1%
Contains more FatsFats +2533.8%
Contains more CarbsCarbs +334.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +14982%
Contains more Poly. FatPolyunsaturated fat +2170.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Peanut butter
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Clam Peanut butter DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 4.1µg 109%
Polyunsaturated fat 0.552g 12.535g 80%
Fats 1.95g 51.36g 76%
Monounsaturated fat 0.172g 25.941g 64%
Vitamin B3 3.354mg 13.112mg 61%
Vitamin E 9.1mg 61%
Sodium 1202mg 17mg 52%
Saturated fat 0.188g 10.325g 46%
Magnesium 18mg 168mg 36%
Copper 0.688mg 0.422mg 30%
Manganese 1mg 1.665mg 29%
Vitamin B6 0.11mg 0.441mg 25%
Vitamin C 22.1mg 0mg 25%
Calories 148kcal 598kcal 23%
Cholesterol 67mg 0mg 22%
Fiber 0g 5g 20%
Vitamin A 171µg 0µg 19%
Vitamin B2 0.426mg 0.192mg 18%
Folate 29µg 87µg 15%
Iron 2.81mg 1.74mg 13%
Choline 63mg 11%
Vitamin B5 0.68mg 1.137mg 9%
Protein 25.55g 22.21g 7%
Carbs 5.13g 22.31g 6%
Calcium 92mg 49mg 4%
Zinc 2.73mg 2.51mg 2%
Potassium 628mg 558mg 2%
Starch 3.56g 1%
Net carbs 5.13g 17.31g N/A
Sugar 10.49g N/A
Phosphorus 338mg 335mg 0%
Vitamin B1 0.15mg 0.15mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.286mg 0.231mg 0%
Threonine 1.099mg 0.525mg 0%
Isoleucine 1.112mg 0.616mg 0%
Leucine 1.798mg 1.546mg 0%
Lysine 1.909mg 0.681mg 0%
Methionine 0.576mg 0.265mg 0%
Phenylalanine 0.915mg 1.202mg 0%
Valine 1.116mg 0.782mg 0%
Histidine 0.49mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
983%
Clam
60%
Peanut butter
Minerals Daily Need Coverage Score
129%
Clam
84%
Peanut butter

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1185mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 10.137g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.8)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.