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

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How are Cranberry bean raw and Clam different?

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

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

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Clam
1
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 +766.7%
Contains more CalciumCalcium +38%
Contains more PotassiumPotassium +112.1%
Contains more IronIron +77.9%
Contains more CopperCopper +15.4%
Contains more ZincZinc +33%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +403.9%
~equal in Phosphorus ~338mg
~equal in Manganese ~1mg

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Contains more Vitamin B1Vitamin B1 +398%
Contains more Vitamin B6Vitamin B6 +180.9%
Contains more FolateFolate +1982.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28400%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1070.6%
Contains more ProteinProtein +10.9%
Contains more FatsFats +58.5%
Contains more WaterWater +413.6%
Contains more OtherOther +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
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 less Sat. FatSaturated Fat -40.5%
Contains more Mono. FatMonounsaturated Fat +62.3%
~equal in Polyunsaturated fat ~0.552g

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
64%
Cranberry bean raw
981%
Clam
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1196mg)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.