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Clam vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between Clam and Black turtle bean?

  • Clam is richer in Vitamin B12, Selenium, Copper, Manganese, Vitamin B2, Phosphorus, and Vitamin C, while Black turtle bean is higher in Fiber.
  • Clam's daily need coverage for Vitamin B12 is 4120% higher.
  • Black turtle bean is lower in Cholesterol.

We used Mollusks, clam, mixed species, cooked, moist heat and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Clam vs Black turtle bean 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.
Contains more Calcium +67.3%
Contains more Phosphorus +122.4%
Contains more Potassium +45%
Contains more Zinc +259.2%
Contains more Copper +155.8%
Contains more Manganese +205.8%
Contains more Selenium +5233.3%
Contains more Magnesium +172.2%
Contains less Sodium -99.8%
Equal in Iron - 2.85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 107% 35% 66% 39% 1% 21% 90% 43% 7%
Contains more Calcium +67.3%
Contains more Phosphorus +122.4%
Contains more Potassium +45%
Contains more Zinc +259.2%
Contains more Copper +155.8%
Contains more Manganese +205.8%
Contains more Selenium +5233.3%
Contains more Magnesium +172.2%
Contains less Sodium -99.8%
Equal in Iron - 2.85

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.
Clam
7
:
Contains more Vitamin A +9400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +660.7%
Contains more Vitamin B3 +536.4%
Contains more Vitamin B5 +161.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +50%
Contains more Folate +196.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 57% 13% 10% 16% 18% 65% 0% 9%
Contains more Vitamin A +9400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +660.7%
Contains more Vitamin B3 +536.4%
Contains more Vitamin B5 +161.5%
Contains more Vitamin B6 +42.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +50%
Contains more Folate +196.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +212.3%
Contains more Fats +457.1%
Contains more Other +170.3%
Contains more Carbs +374.7%
Equal in Water - 65.74
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
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more Protein +212.3%
Contains more Fats +457.1%
Contains more Other +170.3%
Contains more Carbs +374.7%
Equal in Water - 65.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +473.3%
Contains more Polyunsaturated fat +270.5%
Contains less Saturated Fat -52.7%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
33% 11% 56%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.149 g
Contains more Monounsaturated Fat +473.3%
Contains more Polyunsaturated fat +270.5%
Contains less Saturated Fat -52.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Black turtle bean Opinion
Net carbs 5.13g 16.05g Black turtle bean
Protein 25.55g 8.18g Clam
Fats 1.95g 0.35g Clam
Carbs 5.13g 24.35g Black turtle bean
Calories 148kcal 130kcal Clam
Sugar 0.32g Clam
Fiber 0g 8.3g Black turtle bean
Calcium 92mg 55mg Clam
Iron 2.81mg 2.85mg Black turtle bean
Magnesium 18mg 49mg Black turtle bean
Phosphorus 338mg 152mg Clam
Potassium 628mg 433mg Clam
Sodium 1202mg 3mg Black turtle bean
Zinc 2.73mg 0.76mg Clam
Copper 0.688mg 0.269mg Clam
Manganese 1mg 0.327mg Clam
Selenium 64µg 1.2µg Clam
Vitamin A 570IU 6IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.87mg Black turtle bean
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.225mg Black turtle bean
Vitamin B2 0.426mg 0.056mg Clam
Vitamin B3 3.354mg 0.527mg Clam
Vitamin B5 0.68mg 0.26mg Clam
Vitamin B6 0.11mg 0.077mg Clam
Folate 29µg 86µg Black turtle bean
Vitamin B12 98.89µg 0µg Clam
Vitamin K 3.3µg Black turtle bean
Tryptophan 0.286mg 0.097mg Clam
Threonine 1.099mg 0.344mg Clam
Isoleucine 1.112mg 0.361mg Clam
Leucine 1.798mg 0.653mg Clam
Lysine 1.909mg 0.562mg Clam
Methionine 0.576mg 0.123mg Clam
Phenylalanine 0.915mg 0.442mg Clam
Valine 1.116mg 0.428mg Clam
Histidine 0.49mg 0.228mg Clam
Cholesterol 67mg 0mg Black turtle bean
Saturated Fat 0.188g 0.089g Black turtle bean
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.03g Clam
Polyunsaturated fat 0.552g 0.149g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
17%
Black turtle bean
Minerals Daily Need Coverage Score
129%
Clam
42%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.6)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1199mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.