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 of Vitamin B12 4118% more than Mashed potato.
Fast foods, potato, mashed and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.
Infographic
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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
Sodium
-74.5%
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Calcium
+411.1%
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Iron
+806.5%
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Magnesium
+20%
Contains
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Phosphorus
+472.9%
Contains
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Potassium
+119.6%
Contains
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Zinc
+1140.9%
Contains
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Copper
+1865.7%
Contains
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Manganese
+920.4%
Contains
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Selenium
+7900%
Contains
less
Sodium
-74.5%
Contains
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Calcium
+411.1%
Contains
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Iron
+806.5%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+472.9%
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Potassium
+119.6%
Contains
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Zinc
+1140.9%
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Copper
+1865.7%
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Manganese
+920.4%
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Selenium
+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
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Vitamin A
+208.1%
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Vitamin C
+∞%
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Vitamin B1
+900%
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Vitamin B2
+2740%
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Vitamin B3
+210.6%
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Folate
+222.2%
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Vitamin B12
+141171.4%
Equal in Vitamin B6 - 0.11
Contains
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Vitamin A
+208.1%
Contains
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Vitamin C
+∞%
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Vitamin B1
+900%
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Vitamin B2
+2740%
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Vitamin B3
+210.6%
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Folate
+222.2%
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Vitamin B12
+141171.4%
Equal in Vitamin B6 - 0.11
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+44.6%
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Carbs
+185.6%
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Water
+25.1%
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Protein
+1448.5%
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Other
+196%
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
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Fats
+44.6%
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Carbs
+185.6%
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Water
+25.1%
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Protein
+1448.5%
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Other
+196%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+318.6%
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Polyunsaturated fat
+143.1%
Contains
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Saturated Fat
-67.4%
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Saturated Fat:
0.188 g
Monounsaturated Fat:
0.172 g
Polyunsaturated fat:
0.552 g
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Monounsaturated Fat
+318.6%
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Polyunsaturated fat
+143.1%
Contains
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Saturated Fat
-67.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 13.35g | 5.13g |
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| Protein | 1.65g | 25.55g |
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| Fats | 2.82g | 1.95g |
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| Carbs | 14.65g | 5.13g |
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| Calories | 89kcal | 148kcal |
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| Starch | 12.1g |
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| Fructose | 0.2g |
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| Sugar | 0.5g |
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| Fiber | 1.3g | 0g |
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| Calcium | 18mg | 92mg |
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| Iron | 0.31mg | 2.81mg |
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| Magnesium | 15mg | 18mg |
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| Phosphorus | 59mg | 338mg |
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| Potassium | 286mg | 628mg |
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| Sodium | 306mg | 1202mg |
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| Zinc | 0.22mg | 2.73mg |
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| Copper | 0.035mg | 0.688mg |
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| Manganese | 0.098mg | 1mg |
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| Selenium | 0.8µg | 64µg |
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| Vitamin A | 185IU | 570IU |
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| Vitamin A RAE | 43µg | 171µg |
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| Vitamin E | 0.42mg |
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| Vitamin C | 0mg | 22.1mg |
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| Vitamin B1 | 0.015mg | 0.15mg |
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| Vitamin B2 | 0.015mg | 0.426mg |
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| Vitamin B3 | 1.08mg | 3.354mg |
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| Vitamin B5 | 0.68mg |
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| Vitamin B6 | 0.12mg | 0.11mg |
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| Folate | 9µg | 29µg |
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| Vitamin B12 | 0.07µg | 98.89µg |
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| Vitamin K | 5.9µg |
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| Tryptophan | 0.286mg |
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| Threonine | 1.099mg |
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| Isoleucine | 1.112mg |
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| Leucine | 1.798mg |
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| Lysine | 1.909mg |
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| Methionine | 0.576mg |
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| Phenylalanine | 0.915mg |
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| Valine | 1.116mg |
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| Histidine | 0.49mg |
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| Cholesterol | 0mg | 67mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.577g | 0.188g |
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| Omega-3 - DHA | 0g | 0.146g |
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| Omega-3 - EPA | 0.001g | 0.138g |
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| Omega-3 - DPA | 0.001g | 0.104g |
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| Monounsaturated Fat | 0.72g | 0.172g |
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| Polyunsaturated fat | 1.342g | 0.552g |
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| Omega-6 - Eicosadienoic acid | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
1063%
Minerals Daily Need Coverage Score
15%
129%
Comparison summary
Which food contains less Sodium?
Mashed potato contains less Sodium (difference - 896mg)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Clam is lower in Saturated Fat (difference - 0.389g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)