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  6. Clam vs. Potato salad

Clam vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between clam and potato salad

  • Potato salad has less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, zinc, and vitamin B3 than clam.
  • Clam covers your daily need for vitamin B12, 4120% more than potato salad.
  • Clam has 16 times more selenium than potato salad. While clam has 64µg of selenium, potato salad has only 4.1µg.
  • Potato salad has less sodium.
  • The glycemic index of potato salad is higher.

These are the specific foods used in this comparison Mollusks, clam, mixed species, cooked, moist heat and Potato salad, home-prepared.

Infographic

Clam vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +384.2%
Contains more PotassiumPotassium +147.2%
Contains more IronIron +332.3%
Contains more CopperCopper +483.1%
Contains more ZincZinc +780.6%
Contains more PhosphorusPhosphorus +550%
Contains more ManganeseManganese +890.1%
Contains more SeleniumSelenium +1461%
Contains less SodiumSodium -56%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +121%
Contains more Vitamin AVitamin A +434.4%
Contains more Vitamin B1Vitamin B1 +94.8%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +276.9%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +314.3%
Contains more Vitamin B6Vitamin B6 +28.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Potato salad DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 4.1µg 109%
Copper 0.688mg 0.118mg 63%
Protein 25.55g 2.68g 46%
Phosphorus 338mg 52mg 41%
Manganese 1mg 0.101mg 39%
Sodium 1202mg 529mg 29%
Vitamin B2 0.426mg 0.06mg 28%
Iron 2.81mg 0.65mg 27%
Zinc 2.73mg 0.31mg 22%
Polyunsaturated fat 0.552g 3.737g 21%
Vitamin A 171µg 32µg 15%
Vitamin B3 3.354mg 0.89mg 15%
Vitamin C 22.1mg 10mg 13%
Potassium 628mg 254mg 11%
Fats 1.95g 8.2g 10%
Calcium 92mg 19mg 7%
Saturated fat 0.188g 1.429g 6%
Monounsaturated fat 0.172g 2.48g 6%
Vitamin B1 0.15mg 0.077mg 6%
Folate 29µg 7µg 6%
Fiber 0g 1.3g 5%
Vitamin B5 0.68mg 0.534mg 3%
Carbs 5.13g 11.17g 2%
Vitamin B6 0.11mg 0.141mg 2%
Magnesium 18mg 15mg 1%
Calories 148kcal 143kcal 0%
Net carbs 5.13g 9.87g N/A
Cholesterol 67mg 68mg 0%
Tryptophan 0.286mg 0.042mg 0%
Threonine 1.099mg 0.116mg 0%
Isoleucine 1.112mg 0.141mg 0%
Leucine 1.798mg 0.202mg 0%
Lysine 1.909mg 0.171mg 0%
Methionine 0.576mg 0.066mg 0%
Phenylalanine 0.915mg 0.135mg 0%
Valine 1.116mg 0.172mg 0%
Histidine 0.49mg 0.062mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +853.4%
Contains more OtherOther +91.3%
Contains more FatsFats +320.5%
Contains more CarbsCarbs +117.7%
Contains more WaterWater +19.4%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +1341.9%
Contains more Poly. FatPolyunsaturated fat +577%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.