Mashed potato vs. Clam — In-Depth Nutrition Comparison
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How are mashed potato and clam different?
- Mashed potato contains less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, vitamin C, and zinc than clam.
- Clam covers your daily need for vitamin B12, 4118% more than mashed potato.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of clam is 27.
Fast foods, potato, mashed and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.
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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.
| Contains less SodiumSodium | -74.5% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +411.1% |
| Contains more PotassiumPotassium | +119.6% |
| Contains more IronIron | +806.5% |
| Contains more CopperCopper | +1865.7% |
| Contains more ZincZinc | +1140.9% |
| Contains more PhosphorusPhosphorus | +472.9% |
| Contains more ManganeseManganese | +920.4% |
| Contains more SeleniumSelenium | +7900% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +297.7% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +2740% |
| Contains more Vitamin B3Vitamin B3 | +210.6% |
| Contains more Vitamin B12Vitamin B12 | +141171.4% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.07µg | 98.89µg | 4118% |
| Selenium | 0.8µg | 64µg | 115% |
| Copper | 0.035mg | 0.688mg | 73% |
| Protein | 1.65g | 25.55g | 48% |
| Phosphorus | 59mg | 338mg | 40% |
| Manganese | 0.098mg | 1mg | 39% |
| Sodium | 306mg | 1202mg | 39% |
| Vitamin B2 | 0.015mg | 0.426mg | 32% |
| Iron | 0.31mg | 2.81mg | 31% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Zinc | 0.22mg | 2.73mg | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin B3 | 1.08mg | 3.354mg | 14% |
| Vitamin A | 43µg | 171µg | 14% |
| Vitamin B5 | 0.68mg | 14% | |
| Vitamin B1 | 0.015mg | 0.15mg | 11% |
| Potassium | 286mg | 628mg | 10% |
| Calcium | 18mg | 92mg | 7% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Vitamin K | 5.9µg | 5% | |
| Folate | 9µg | 29µg | 5% |
| Polyunsaturated fat | 1.342g | 0.552g | 5% |
| Calories | 89kcal | 148kcal | 3% |
| Vitamin E | 0.42mg | 3% | |
| Carbs | 14.65g | 5.13g | 3% |
| Choline | 13.4mg | 2% | |
| Saturated fat | 0.577g | 0.188g | 2% |
| Vitamin B6 | 0.12mg | 0.11mg | 1% |
| Magnesium | 15mg | 18mg | 1% |
| Monounsaturated fat | 0.72g | 0.172g | 1% |
| Fats | 2.82g | 1.95g | 1% |
| Net carbs | 13.35g | 5.13g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.286mg | 0% | |
| Threonine | 1.099mg | 0% | |
| Isoleucine | 1.112mg | 0% | |
| Leucine | 1.798mg | 0% | |
| Lysine | 1.909mg | 0% | |
| Methionine | 0.576mg | 0% | |
| Phenylalanine | 0.915mg | 0% | |
| Valine | 1.116mg | 0% | |
| Histidine | 0.49mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.104g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more FatsFats | +44.6% |
| Contains more CarbsCarbs | +185.6% |
| Contains more WaterWater | +25.1% |
| Contains more ProteinProtein | +1448.5% |
| Contains more OtherOther | +196% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated fat | +318.6% |
| Contains more Poly. FatPolyunsaturated fat | +143.1% |
| Contains less Sat. FatSaturated fat | -67.4% |
