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  6. Potato salad vs. Clam

Potato salad vs. Clam — In-Depth Nutrition Comparison

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Summary of differences between potato salad and clam

  • 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.
  • The glycemic index of potato salad is higher.

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

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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%
Contains less SodiumSodium -56%
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%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 B6Vitamin B6 +28.2%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 4.1µg 64µg 109%
Copper 0.118mg 0.688mg 63%
Protein 2.68g 25.55g 46%
Phosphorus 52mg 338mg 41%
Manganese 0.101mg 1mg 39%
Sodium 529mg 1202mg 29%
Vitamin B2 0.06mg 0.426mg 28%
Iron 0.65mg 2.81mg 27%
Zinc 0.31mg 2.73mg 22%
Polyunsaturated fat 3.737g 0.552g 21%
Vitamin A 32µg 171µg 15%
Vitamin B3 0.89mg 3.354mg 15%
Vitamin C 10mg 22.1mg 13%
Potassium 254mg 628mg 11%
Fats 8.2g 1.95g 10%
Calcium 19mg 92mg 7%
Saturated fat 1.429g 0.188g 6%
Monounsaturated fat 2.48g 0.172g 6%
Vitamin B1 0.077mg 0.15mg 6%
Folate 7µg 29µg 6%
Fiber 1.3g 0g 5%
Vitamin B5 0.534mg 0.68mg 3%
Carbs 11.17g 5.13g 2%
Vitamin B6 0.141mg 0.11mg 2%
Magnesium 15mg 18mg 1%
Calories 143kcal 148kcal 0%
Net carbs 9.87g 5.13g N/A
Cholesterol 68mg 67mg 0%
Tryptophan 0.042mg 0.286mg 0%
Threonine 0.116mg 1.099mg 0%
Isoleucine 0.141mg 1.112mg 0%
Leucine 0.202mg 1.798mg 0%
Lysine 0.171mg 1.909mg 0%
Methionine 0.066mg 0.576mg 0%
Phenylalanine 0.135mg 0.915mg 0%
Valine 0.172mg 1.116mg 0%
Histidine 0.062mg 0.49mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
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
Contains more FatsFats +320.5%
Contains more CarbsCarbs +117.7%
Contains more WaterWater +19.4%
Contains more ProteinProtein +853.4%
Contains more OtherOther +91.3%

Fat Type Comparison

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

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