Clam vs. Cranberry beans — In-Depth Nutrition Comparison
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How are Clam and Cranberry beans different?
- Clam is higher in Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, Manganese, and Vitamin C, however, Cranberry beans is richer in Folate, and Fiber.
- Daily need coverage for Vitamin B12 from Clam is 4120% higher.
- Cranberry beans has less Sodium.
Mollusks, clam, mixed species, cooked, moist heat and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt are the varieties used in this article.
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.
Contains
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Calcium
+84%
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Iron
+34.4%
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Phosphorus
+150.4%
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Potassium
+62.3%
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Zinc
+139.5%
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Copper
+197.8%
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Manganese
+170.3%
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Selenium
+4823.1%
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Magnesium
+177.8%
Contains
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Sodium
-99.9%
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Calcium
+84%
Contains
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Iron
+34.4%
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Phosphorus
+150.4%
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Potassium
+62.3%
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Zinc
+139.5%
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Copper
+197.8%
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Manganese
+170.3%
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Selenium
+4823.1%
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Magnesium
+177.8%
Contains
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Sodium
-99.9%
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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+517.4%
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Vitamin B3
+551.3%
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Vitamin B5
+183.3%
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Vitamin B6
+35.8%
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Vitamin B12
+∞%
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Vitamin B1
+40%
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Folate
+613.8%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+517.4%
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Vitamin B3
+551.3%
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Vitamin B5
+183.3%
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Vitamin B6
+35.8%
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Vitamin B12
+∞%
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Vitamin B1
+40%
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Folate
+613.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+173.6%
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Fats
+323.9%
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Other
+242.2%
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Carbs
+376.8%
Equal in Water - 64.65
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
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Protein
+173.6%
Contains
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Fats
+323.9%
Contains
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Other
+242.2%
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Carbs
+376.8%
Equal in Water - 64.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+330%
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Polyunsaturated fat
+177.4%
Contains
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Saturated Fat
-36.7%
Saturated Fat:
0.188 g
Monounsaturated Fat:
0.172 g
Polyunsaturated fat:
0.552 g
Saturated Fat:
0.119 g
Monounsaturated Fat:
0.04 g
Polyunsaturated fat:
0.199 g
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Monounsaturated Fat
+330%
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Polyunsaturated fat
+177.4%
Contains
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Saturated Fat
-36.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.13g | 15.86g |
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| Protein | 25.55g | 9.34g |
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| Fats | 1.95g | 0.46g |
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| Carbs | 5.13g | 24.46g |
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| Calories | 148kcal | 136kcal |
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| Fiber | 0g | 8.6g |
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| Calcium | 92mg | 50mg |
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| Iron | 2.81mg | 2.09mg |
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| Magnesium | 18mg | 50mg |
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| Phosphorus | 338mg | 135mg |
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| Potassium | 628mg | 387mg |
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| Sodium | 1202mg | 1mg |
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| Zinc | 2.73mg | 1.14mg |
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| Copper | 0.688mg | 0.231mg |
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| Manganese | 1mg | 0.37mg |
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| Selenium | 64µg | 1.3µg |
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| Vitamin A | 570IU | 0IU |
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| Vitamin A RAE | 171µg |
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| Vitamin C | 22.1mg | 0mg |
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| Vitamin B1 | 0.15mg | 0.21mg |
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| Vitamin B2 | 0.426mg | 0.069mg |
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| Vitamin B3 | 3.354mg | 0.515mg |
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| Vitamin B5 | 0.68mg | 0.24mg |
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| Vitamin B6 | 0.11mg | 0.081mg |
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| Folate | 29µg | 207µg |
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| Vitamin B12 | 98.89µg | 0µg |
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| Tryptophan | 0.286mg | 0.111mg |
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| Threonine | 1.099mg | 0.393mg |
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| Isoleucine | 1.112mg | 0.412mg |
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| Leucine | 1.798mg | 0.746mg |
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| Lysine | 1.909mg | 0.641mg |
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| Methionine | 0.576mg | 0.14mg |
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| Phenylalanine | 0.915mg | 0.505mg |
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| Valine | 1.116mg | 0.489mg |
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| Histidine | 0.49mg | 0.26mg |
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| Cholesterol | 67mg | 0mg |
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| Saturated Fat | 0.188g | 0.119g |
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| Omega-3 - DHA | 0.146g |
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| Omega-3 - EPA | 0.138g |
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| Omega-3 - DPA | 0.104g |
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| Monounsaturated Fat | 0.172g | 0.04g |
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| Polyunsaturated fat | 0.552g | 0.199g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
22%
Minerals Daily Need Coverage Score
129%
38%
Comparison summary
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Cranberry beans is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Cranberry beans is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 8)
Which food is cheaper?
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)