Clams vs. Sweet Potatoes
Nutrition comparison of Cooked Clams and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and sweet potatoes:
- Both sweet potatoes and clams are high in Vitamin A and potassium.
- Clam has 75% less carbohydrates than sweet potato.
- Clam has more riboflavin, niacin, folate and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin C, calcium and protein.
- For omega-3 fatty acids, clam has more dha, epa and dpa than sweet potato.
- Sweet potato is a great source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and sweet potato has 42% less calories than clam - sweet potato has 86 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Clams has a macronutrient ratio of 73:15:13 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Sweet Potatoes | |
|---|---|---|
| Protein | 73% | 7% |
| Carbohydrates | 15% | 92% |
| Fat | 13% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 75% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than clam - sweet potato has 3g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 15 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both sweet potatoes and clams are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Sweet potato has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 821% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Both sweet potatoes and clams are high in Vitamin A. Sweet potato has 315% more Vitamin A than clam - sweet potato has 709ug of Vitamin A per 100 grams and clam has 171ug of Vitamin A.
Vitamin E
Sweet potatoes and clams contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Sweet potatoes and clams contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin, niacin, folate and Vitamin B12. Both clams and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Clams | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.15 MG | 0.078 MG |
| Riboflavin | 0.426 MG | 0.061 MG |
| Niacin | 3.354 MG | 0.557 MG |
| Pantothenic acid | 0.68 MG | 0.8 MG |
| Vitamin B6 | 0.11 MG | 0.209 MG |
| Folate | 29 UG | 11 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 207% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 361% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both sweet potatoes and clams are high in potassium. Clam has 86% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, clam has more DHA, EPA and DPA than sweet potato per 100 grams. Both clams and sweet potatoes contain small amounts of alpha linoleic acid (ALA).
| Clams | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.001 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both clams and sweet potatoes contain small amounts of linoleic acid.
| Clams | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.032 G | 0.013 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Clams g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or clams contain more calories in 100 grams?Clam is high in calories and sweet potato has 40% less calories than clam - sweet potato has 86 calories in 100g and clam has 148 calories.
Is sweet potatoes or clams better for protein?
Clam is a fantastic source of protein and it has 15 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and clam has 25.6g of protein.
Does sweet potatoes or clams have more carbohydrates?
By weight, clam has 80% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and clam has 5.1g of carbohydrates.
Does sweet potatoes or clams contain more calcium?
Clam is a rich source of calcium and it has 210% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and clam has 92mg of calcium.
Does sweet potatoes or clams contain more potassium?
Both sweet potatoes and clams are high in potassium. Clam has 90% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and clam has 628mg of potassium.