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Potato vs. Clam — In-Depth Nutrition Comparison

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Summary of differences between potatoes and clam

  • Potatoes have less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, iron, and zinc than clam.
  • Clam covers your daily need for vitamin B12 4120% more than potatoes.
  • Potatoes have less sodium.
  • The glycemic index of potatoes is higher.

These are the specific foods used in this comparison Potatoes, baked, flesh and skin, without salt and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Potato vs Clam 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +55.6%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +160.2%
Contains more CopperCopper +483.1%
Contains more ZincZinc +658.3%
Contains more PhosphorusPhosphorus +382.9%
Contains more ManganeseManganese +356.6%
Contains more SeleniumSelenium +15900%

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.
Potato
4
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 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Clam
7
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +182.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +130.2%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B1Vitamin B1 +134.4%
Contains more Vitamin B2Vitamin B2 +787.5%
Contains more Vitamin B3Vitamin B3 +137.9%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~29µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
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 +312.3%
Contains more WaterWater +17.7%
Contains more ProteinProtein +922%
Contains more FatsFats +1400%
Contains more OtherOther +180.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
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 -81.9%
Contains more Mono. FatMonounsaturated Fat +5633.3%
Contains more Poly. FatPolyunsaturated fat +868.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Clam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Clam Opinion
Calories 93kcal 148kcal Clam
Protein 2.5g 25.55g Clam
Fats 0.13g 1.95g Clam
Vitamin C 9.6mg 22.1mg Clam
Net carbs 18.95g 5.13g Potato
Carbs 21.15g 5.13g Potato
Cholesterol 0mg 67mg Potato
Magnesium 28mg 18mg Potato
Calcium 15mg 92mg Clam
Potassium 535mg 628mg Clam
Iron 1.08mg 2.81mg Clam
Sugar 1.18g Clam
Fiber 2.2g 0g Potato
Copper 0.118mg 0.688mg Clam
Zinc 0.36mg 2.73mg Clam
Starch 17.27g Potato
Phosphorus 70mg 338mg Clam
Sodium 10mg 1202mg Potato
Vitamin A 10IU 570IU Clam
Vitamin A 1µg 171µg Clam
Vitamin E 0.04mg Potato
Manganese 0.219mg 1mg Clam
Selenium 0.4µg 64µg Clam
Vitamin B1 0.064mg 0.15mg Clam
Vitamin B2 0.048mg 0.426mg Clam
Vitamin B3 1.41mg 3.354mg Clam
Vitamin B5 0.376mg 0.68mg Clam
Vitamin B6 0.311mg 0.11mg Potato
Vitamin B12 0µg 98.89µg Clam
Vitamin K 2µg Potato
Folate 28µg 29µg Clam
Choline 14.8mg Potato
Saturated Fat 0.034g 0.188g Potato
Monounsaturated Fat 0.003g 0.172g Clam
Polyunsaturated fat 0.057g 0.552g Clam
Tryptophan 0.025mg 0.286mg Clam
Threonine 0.081mg 1.099mg Clam
Isoleucine 0.08mg 1.112mg Clam
Leucine 0.119mg 1.798mg Clam
Lysine 0.13mg 1.909mg Clam
Methionine 0.038mg 0.576mg Clam
Phenylalanine 0.099mg 0.915mg Clam
Valine 0.125mg 1.116mg Clam
Histidine 0.042mg 0.49mg Clam
Fructose 0.34g Potato
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - DPA 0g 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
17%
Potato
981%
Clam
Minerals Daily Need Coverage Score
22%
Potato
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1192mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.154g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 59)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.2)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.