Bean raw vs. Clam — In-Depth Nutrition Comparison
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Differences between bean raw and clam
- Bean raw has more folate, fiber, vitamin B1, magnesium, iron, vitamin B6, and copper, while clam has more vitamin B12 and selenium.
- Clam's daily need coverage for vitamin B12 is 4120% higher.
- The amount of sodium in bean raw is lower.
The food types used in this comparison are Beans, pinto, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.
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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 more MagnesiumMagnesium | +877.8% |
| Contains more CalciumCalcium | +22.8% |
| Contains more PotassiumPotassium | +121.8% |
| Contains more IronIron | +80.4% |
| Contains more CopperCopper | +29.8% |
| Contains more PhosphorusPhosphorus | +21.6% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +14.8% |
| Contains more ZincZinc | +19.7% |
| Contains more SeleniumSelenium | +129.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.3% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +330.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1710.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +250.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100.9% |
| Contains more Vitamin B3Vitamin B3 | +185.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1119.3% |
| Contains more ProteinProtein | +19.3% |
| Contains more FatsFats | +58.5% |
| Contains more WaterWater | +461.7% |
~equal in
Other
~3.73g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +33.1% |
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Poly. FatPolyunsaturated fat | +35.6% |
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 Sugar |
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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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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Folate | 525µg | 29µg | 124% |
| Selenium | 27.9µg | 64µg | 66% |
| Fiber | 15.5g | 0g | 62% |
| Sodium | 12mg | 1202mg | 52% |
| Vitamin B1 | 0.713mg | 0.15mg | 47% |
| Magnesium | 176mg | 18mg | 38% |
| Iron | 5.07mg | 2.81mg | 28% |
| Vitamin B6 | 0.474mg | 0.11mg | 28% |
| Potassium | 1393mg | 628mg | 23% |
| Copper | 0.893mg | 0.688mg | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Carbs | 62.55g | 5.13g | 19% |
| Vitamin C | 6.3mg | 22.1mg | 18% |
| Vitamin B2 | 0.212mg | 0.426mg | 16% |
| Vitamin B3 | 1.174mg | 3.354mg | 14% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Calories | 347kcal | 148kcal | 10% |
| Phosphorus | 411mg | 338mg | 10% |
| Protein | 21.42g | 25.55g | 8% |
| Manganese | 1.148mg | 1mg | 6% |
| Vitamin K | 5.6µg | 5% | |
| Zinc | 2.28mg | 2.73mg | 4% |
| Vitamin B5 | 0.785mg | 0.68mg | 2% |
| Calcium | 113mg | 92mg | 2% |
| Fats | 1.23g | 1.95g | 1% |
| Vitamin E | 0.21mg | 1% | |
| Polyunsaturated fat | 0.407g | 0.552g | 1% |
| Net carbs | 47.05g | 5.13g | N/A |
| Sugar | 2.11g | N/A | |
| Saturated fat | 0.235g | 0.188g | 0% |
| Monounsaturated fat | 0.229g | 0.172g | 0% |
| Tryptophan | 0.237mg | 0.286mg | 0% |
| Threonine | 0.81mg | 1.099mg | 0% |
| Isoleucine | 0.871mg | 1.112mg | 0% |
| Leucine | 1.558mg | 1.798mg | 0% |
| Lysine | 1.356mg | 1.909mg | 0% |
| Methionine | 0.259mg | 0.576mg | 0% |
| Phenylalanine | 1.095mg | 0.915mg | 0% |
| Valine | 0.998mg | 1.116mg | 0% |
| Histidine | 0.556mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
67%
983%
Minerals Daily Need Coverage Score
131%
129%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 6)
Which food is cheaper?
Clam is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 1190mg)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
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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.