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  6. Clam vs. Mung bean

Clam vs. Mung bean — In-Depth Nutrition Comparison

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How are Clam and Mung bean different?

  • Clam is higher in Vitamin B12, and Selenium, however, Mung bean is richer in Folate, Fiber, Iron, Magnesium, Vitamin B1, Copper, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Clam contains 80 times more Sodium than Mung bean. While Clam contains 1202mg of Sodium, Mung bean contains only 15mg.

Mollusks, clam, mixed species, cooked, moist heat and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Clam vs Mung 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.
Clam
Clam
2
:
8
Mung bean
Mung bean
Contains more Selenium +680.5%
Contains more Calcium +43.5%
Contains more Iron +139.9%
Contains more Magnesium +950%
Contains more Potassium +98.4%
Contains less Sodium -98.8%
Contains more Copper +36.8%
Equal in Phosphorus - 367
Equal in Zinc - 2.68
Equal in Manganese - 1.035
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Selenium +680.5%
Contains more Calcium +43.5%
Contains more Iron +139.9%
Contains more Magnesium +950%
Contains more Potassium +98.4%
Contains less Sodium -98.8%
Contains more Copper +36.8%
Equal in Phosphorus - 367
Equal in Zinc - 2.68
Equal in Manganese - 1.035

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
:
7
Mung bean
Mung bean
Contains more Vitamin A +400%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +49%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +314%
Contains more Vitamin B5 +180.9%
Contains more Vitamin B6 +247.3%
Contains more Folate +2055.2%
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%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin A +400%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B3 +49%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +314%
Contains more Vitamin B5 +180.9%
Contains more Vitamin B6 +247.3%
Contains more Folate +2055.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
:
1
Mung bean
Mung bean
Contains more Fats +69.6%
Contains more Water +603.2%
Contains more Other +12.3%
Contains more Carbs +1120.7%
Equal in Protein - 23.86
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
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more Fats +69.6%
Contains more Water +603.2%
Contains more Other +12.3%
Contains more Carbs +1120.7%
Equal in Protein - 23.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
3
:
0
Mung bean
Mung bean
Contains less Saturated Fat -46%
Contains more Polyunsaturated fat +43.8%
Equal in Monounsaturated Fat - 0.161
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains less Saturated Fat -46%
Contains more Polyunsaturated fat +43.8%
Equal in Monounsaturated Fat - 0.161

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Mung bean Opinion
Net carbs 5.13g 46.32g Mung bean
Protein 25.55g 23.86g Clam
Fats 1.95g 1.15g Clam
Carbs 5.13g 62.62g Mung bean
Calories 148kcal 347kcal Mung bean
Sugar 6.6g Clam
Fiber 0g 16.3g Mung bean
Calcium 92mg 132mg Mung bean
Iron 2.81mg 6.74mg Mung bean
Magnesium 18mg 189mg Mung bean
Phosphorus 338mg 367mg Mung bean
Potassium 628mg 1246mg Mung bean
Sodium 1202mg 15mg Mung bean
Zinc 2.73mg 2.68mg Clam
Copper 0.688mg 0.941mg Mung bean
Manganese 1mg 1.035mg Mung bean
Selenium 64µg 8.2µg Clam
Vitamin A 570IU 114IU Clam
Vitamin A RAE 171µg 6µg Clam
Vitamin E 0.51mg Mung bean
Vitamin C 22.1mg 4.8mg Clam
Vitamin B1 0.15mg 0.621mg Mung bean
Vitamin B2 0.426mg 0.233mg Clam
Vitamin B3 3.354mg 2.251mg Clam
Vitamin B5 0.68mg 1.91mg Mung bean
Vitamin B6 0.11mg 0.382mg Mung bean
Folate 29µg 625µg Mung bean
Vitamin B12 98.89µg 0µg Clam
Vitamin K 9µg Mung bean
Tryptophan 0.286mg 0.26mg Clam
Threonine 1.099mg 0.782mg Clam
Isoleucine 1.112mg 1.008mg Clam
Leucine 1.798mg 1.847mg Mung bean
Lysine 1.909mg 1.664mg Clam
Methionine 0.576mg 0.286mg Clam
Phenylalanine 0.915mg 1.443mg Mung bean
Valine 1.116mg 1.237mg Mung bean
Histidine 0.49mg 0.695mg Mung bean
Cholesterol 67mg 0mg Mung bean
Saturated Fat 0.188g 0.348g Clam
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 0.161g Clam
Polyunsaturated fat 0.552g 0.384g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Mung bean
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
82%
Mung bean
Minerals Daily Need Coverage Score
129%
Clam
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 67mg)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.16g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 4)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.5)
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.