Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Clam

Sweet potato vs. Clam — In-Depth Nutrition Comparison

Compare

What are the main differences between sweet potato and clam?

  • Sweet potato is richer in vitamin A, while clam is higher in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, and iron.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Clam has 25 times less vitamin A than sweet potato. Sweet potato has 14187IU of vitamin A, while clam has 570IU.
  • Sweet potato is lower in sodium.
  • Sweet potato has a higher glycemic index (70) than clam (27).

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

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +38.9%
Contains less SodiumSodium -95.4%
Contains more CalciumCalcium +206.7%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +360.7%
Contains more CopperCopper +355.6%
Contains more ZincZinc +810%
Contains more PhosphorusPhosphorus +619.1%
Contains more ManganeseManganese +287.6%
Contains more SeleniumSelenium +10566.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Clam
Clam
6
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 AVitamin A +314.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +820.8%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +598.4%
Contains more Vitamin B3Vitamin B3 +502.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.6µg 64µg 115%
Vitamin A 709µg 171µg 60%
Copper 0.151mg 0.688mg 60%
Sodium 55mg 1202mg 50%
Protein 1.57g 25.55g 48%
Phosphorus 47mg 338mg 42%
Manganese 0.258mg 1mg 32%
Vitamin B2 0.061mg 0.426mg 28%
Iron 0.61mg 2.81mg 28%
Vitamin C 2.4mg 22.1mg 22%
Cholesterol 0mg 67mg 22%
Zinc 0.3mg 2.73mg 22%
Vitamin B3 0.557mg 3.354mg 17%
Fiber 3g 0g 12%
Potassium 337mg 628mg 9%
Vitamin B6 0.209mg 0.11mg 8%
Calcium 30mg 92mg 6%
Vitamin B1 0.078mg 0.15mg 6%
Starch 12.65g 5%
Carbs 20.12g 5.13g 5%
Folate 11µg 29µg 5%
Polyunsaturated fat 0.014g 0.552g 4%
Calories 86kcal 148kcal 3%
Fats 0.05g 1.95g 3%
Vitamin E 0.26mg 2%
Magnesium 25mg 18mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin B5 0.8mg 0.68mg 2%
Fructose 0.7g 1%
Saturated fat 0.018g 0.188g 1%
Net carbs 17.12g 5.13g N/A
Sugar 4.18g N/A
Monounsaturated fat 0.001g 0.172g 0%
Tryptophan 0.031mg 0.286mg 0%
Threonine 0.083mg 1.099mg 0%
Isoleucine 0.055mg 1.112mg 0%
Leucine 0.092mg 1.798mg 0%
Lysine 0.066mg 1.909mg 0%
Methionine 0.029mg 0.576mg 0%
Phenylalanine 0.089mg 0.915mg 0%
Valine 0.086mg 1.116mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +292.2%
Contains more WaterWater +21.4%
Contains more ProteinProtein +1527.4%
Contains more FatsFats +3800%
Contains more OtherOther +280.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -90.4%
Contains more Mono. FatMonounsaturated fat +17100%
Contains more Poly. FatPolyunsaturated fat +3842.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.