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  6. Plantain raw vs. Clam

Plantain raw vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and clam?

  • 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.
  • Plantain raw is lower in sodium.

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

Infographic

Plantain raw vs Clam 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.
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%
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%
Contains more MagnesiumMagnesium +105.6%
Contains less SodiumSodium -99.7%
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 SeleniumSelenium +4166.7%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +171.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
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
Contains more CarbsCarbs +521.6%
Contains more ProteinProtein +1865.4%
Contains more FatsFats +427%
Contains more OtherOther +221.6%
~equal in Water ~63.64g

Fat Type Comparison

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

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.