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  6. Clam vs. Cranberry bean raw

Clam vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are Clam and Cranberry bean raw different?

  • Clam has more Vitamin B12, Selenium, and Vitamin C, however, Cranberry bean raw is richer in Folate, Fiber, Vitamin B1, Magnesium, and Iron.
  • Clam covers your daily need of Vitamin B12 4120% more than Cranberry bean raw.
  • Cranberry bean raw contains less Cholesterol.

Mollusks, clam, mixed species, cooked, moist heat and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Clam vs Cranberry bean raw 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.
Clam
Clam
2
:
8
Cranberry bean raw
Cranberry bean raw
Contains more Selenium +403.9%
Contains more Calcium +38%
Contains more Iron +77.9%
Contains more Magnesium +766.7%
Contains more Phosphorus +10.1%
Contains more Potassium +112.1%
Contains less Sodium -99.5%
Contains more Zinc +33%
Contains more Copper +15.4%
Equal in Manganese - 0.92
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Selenium +403.9%
Contains more Calcium +38%
Contains more Iron +77.9%
Contains more Magnesium +766.7%
Contains more Phosphorus +10.1%
Contains more Potassium +112.1%
Contains less Sodium -99.5%
Contains more Zinc +33%
Contains more Copper +15.4%
Equal in Manganese - 0.92

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
Clam
5
:
5
Cranberry bean raw
Cranberry bean raw
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +398%
Contains more Vitamin B6 +180.9%
Contains more Folate +1982.8%
Equal in Vitamin B5 - 0.748
Clam
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%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +398%
Contains more Vitamin B6 +180.9%
Contains more Folate +1982.8%
Equal in Vitamin B5 - 0.748

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Cranberry bean raw
Cranberry bean raw
Contains more Protein +10.9%
Contains more Fats +58.5%
Contains more Water +413.6%
Contains more Other +13%
Contains more Carbs +1070.6%
Equal in Protein - 23.03
Clam
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
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Protein +10.9%
Contains more Fats +58.5%
Contains more Water +413.6%
Contains more Other +13%
Contains more Carbs +1070.6%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
3
:
0
Cranberry bean raw
Cranberry bean raw
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +62.3%
Equal in Polyunsaturated fat - 0.527
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +62.3%
Equal in Polyunsaturated fat - 0.527

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Cranberry bean raw Opinion
Net carbs 5.13g 35.35g Cranberry bean raw
Protein 25.55g 23.03g Clam
Fats 1.95g 1.23g Clam
Carbs 5.13g 60.05g Cranberry bean raw
Calories 148kcal 335kcal Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Calcium 92mg 127mg Cranberry bean raw
Iron 2.81mg 5mg Cranberry bean raw
Magnesium 18mg 156mg Cranberry bean raw
Phosphorus 338mg 372mg Cranberry bean raw
Potassium 628mg 1332mg Cranberry bean raw
Sodium 1202mg 6mg Cranberry bean raw
Zinc 2.73mg 3.63mg Cranberry bean raw
Copper 0.688mg 0.794mg Cranberry bean raw
Manganese 1mg 0.92mg Clam
Selenium 64µg 12.7µg Clam
Vitamin A 570IU 2IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.747mg Cranberry bean raw
Vitamin B2 0.426mg 0.213mg Clam
Vitamin B3 3.354mg 1.455mg Clam
Vitamin B5 0.68mg 0.748mg Cranberry bean raw
Vitamin B6 0.11mg 0.309mg Cranberry bean raw
Folate 29µg 604µg Cranberry bean raw
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.273mg Clam
Threonine 1.099mg 0.969mg Clam
Isoleucine 1.112mg 1.017mg Clam
Leucine 1.798mg 1.838mg Cranberry bean raw
Lysine 1.909mg 1.58mg Clam
Methionine 0.576mg 0.346mg Clam
Phenylalanine 0.915mg 1.245mg Cranberry bean raw
Valine 1.116mg 1.205mg Cranberry bean raw
Histidine 0.49mg 0.641mg Cranberry bean raw
Cholesterol 67mg 0mg Cranberry bean raw
Saturated Fat 0.188g 0.316g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 0.106g Clam
Polyunsaturated fat 0.552g 0.527g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
69%
Cranberry bean raw
Minerals Daily Need Coverage Score
129%
Clam
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1196mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 8)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.