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  6. Adzuki bean vs. Clam

Adzuki bean vs. Clam — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and clam

  • Adzuki bean has more folate, fiber, copper, manganese, iron, magnesium, and vitamin B1; however, clam is richer in vitamin B12 and selenium.
  • Clam covers your daily vitamin B12 needs 4120% more than adzuki bean.
  • Adzuki bean contains less sodium.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Adzuki bean vs Clam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Clam
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 +605.6%
Contains more PotassiumPotassium +99.7%
Contains more IronIron +77.2%
Contains more CopperCopper +59%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +12.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +73%
Contains more CalciumCalcium +39.4%
Contains more SeleniumSelenium +1964.5%

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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Clam
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 B1Vitamin B1 +203.3%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +219.1%
Contains more FolateFolate +2044.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Folate 622µg 29µg 148%
Selenium 3.1µg 64µg 111%
Sodium 5mg 1202mg 52%
Fiber 12.7g 0g 51%
Copper 1.094mg 0.688mg 45%
Manganese 1.73mg 1mg 32%
Iron 4.98mg 2.81mg 27%
Magnesium 127mg 18mg 26%
Vitamin B1 0.455mg 0.15mg 25%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Zinc 5.04mg 2.73mg 21%
Vitamin B6 0.351mg 0.11mg 19%
Vitamin A 1µg 171µg 19%
Carbs 62.9g 5.13g 19%
Potassium 1254mg 628mg 18%
Vitamin B5 1.471mg 0.68mg 16%
Vitamin B2 0.22mg 0.426mg 16%
Protein 19.87g 25.55g 11%
Calories 329kcal 148kcal 9%
Phosphorus 381mg 338mg 6%
Vitamin B3 2.63mg 3.354mg 5%
Calcium 66mg 92mg 3%
Polyunsaturated fat 0.113g 0.552g 3%
Fats 0.53g 1.95g 2%
Net carbs 50.2g 5.13g N/A
Saturated fat 0.191g 0.188g 0%
Monounsaturated fat 0.05g 0.172g 0%
Tryptophan 0.191mg 0.286mg 0%
Threonine 0.674mg 1.099mg 0%
Isoleucine 0.791mg 1.112mg 0%
Leucine 1.668mg 1.798mg 0%
Lysine 1.497mg 1.909mg 0%
Methionine 0.21mg 0.576mg 0%
Phenylalanine 1.052mg 0.915mg 0%
Valine 1.023mg 1.116mg 0%
Histidine 0.524mg 0.49mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Clam
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 +1126.1%
Contains more ProteinProtein +28.6%
Contains more FatsFats +267.9%
Contains more WaterWater +373.5%
Contains more OtherOther +14.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Clam
Clam
3
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 +244%
Contains more Poly. FatPolyunsaturated fat +388.5%
~equal in Saturated fat ~0.188g

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.