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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.

Infographic

Bean raw vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Clam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Clam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
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 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Clam
4
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
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
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.
Bean raw Clam
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Clam 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?

ok
ok
is better in case of low diet
Bean raw Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
983%
Clam
Minerals Daily Need Coverage Score
131%
Bean raw
129%
Clam

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Clam
Clam is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 6)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 1190mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.