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  6. Yam vs. Clam

Yam vs. Clam — In-Depth Nutrition Comparison

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Significant differences between yam and clam

  • The amount of vitamin B12, selenium, copper, phosphorus, vitamin B2, iron, manganese, and zinc in clam is higher than in yam.
  • Clam covers your daily vitamin B12 needs 4120% more than yam.
  • Yam contains less sodium.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of clam is 27.

Specific food types used in this comparison are Yam, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Yam 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.
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Clam
Clam
7
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 +16.7%
Contains more PotassiumPotassium +29.9%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +441.2%
Contains more IronIron +420.4%
Contains more CopperCopper +286.5%
Contains more ZincZinc +1037.5%
Contains more PhosphorusPhosphorus +514.5%
Contains more ManganeseManganese +151.9%
Contains more SeleniumSelenium +9042.9%

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.
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +166.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +29.2%
Contains more Vitamin AVitamin A +2342.9%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +1231.3%
Contains more Vitamin B3Vitamin B3 +507.6%
Contains more Vitamin B5Vitamin B5 +116.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.7µg 64µg 115%
Copper 0.178mg 0.688mg 57%
Sodium 9mg 1202mg 52%
Protein 1.53g 25.55g 48%
Phosphorus 55mg 338mg 40%
Vitamin B2 0.032mg 0.426mg 30%
Iron 0.54mg 2.81mg 28%
Manganese 0.397mg 1mg 26%
Zinc 0.24mg 2.73mg 23%
Cholesterol 0mg 67mg 22%
Vitamin A 7µg 171µg 18%
Vitamin B3 0.552mg 3.354mg 18%
Fiber 4.1g 0g 16%
Vitamin B6 0.293mg 0.11mg 14%
Carbs 27.88g 5.13g 8%
Calcium 17mg 92mg 8%
Vitamin B5 0.314mg 0.68mg 7%
Potassium 816mg 628mg 6%
Vitamin C 17.1mg 22.1mg 6%
Fats 0.17g 1.95g 3%
Choline 16.5mg 3%
Vitamin B1 0.112mg 0.15mg 3%
Polyunsaturated fat 0.076g 0.552g 3%
Vitamin K 2.3µg 2%
Folate 23µg 29µg 2%
Calories 118kcal 148kcal 2%
Vitamin E 0.35mg 2%
Magnesium 21mg 18mg 1%
Saturated fat 0.037g 0.188g 1%
Net carbs 23.78g 5.13g N/A
Sugar 0.5g N/A
Monounsaturated fat 0.006g 0.172g 0%
Tryptophan 0.012mg 0.286mg 0%
Threonine 0.054mg 1.099mg 0%
Isoleucine 0.052mg 1.112mg 0%
Leucine 0.096mg 1.798mg 0%
Lysine 0.059mg 1.909mg 0%
Methionine 0.021mg 0.576mg 0%
Phenylalanine 0.071mg 0.915mg 0%
Valine 0.062mg 1.116mg 0%
Histidine 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +443.5%
Contains more ProteinProtein +1569.9%
Contains more FatsFats +1047.1%
Contains more OtherOther +354.9%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -80.3%
Contains more Mono. FatMonounsaturated fat +2766.7%
Contains more Poly. FatPolyunsaturated fat +626.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.