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  6. Cranberry bean raw vs. Clam

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 for 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
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +398%
Contains more Vitamin B6Vitamin B6 +180.9%
Contains more FolateFolate +1982.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Folate 604µg 29µg 144%
Fiber 24.7g 0g 99%
Selenium 12.7µg 64µg 93%
Sodium 6mg 1202mg 52%
Vitamin B1 0.747mg 0.15mg 50%
Magnesium 156mg 18mg 33%
Iron 5mg 2.81mg 27%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Potassium 1332mg 628mg 21%
Vitamin A 0µg 171µg 19%
Carbs 60.05g 5.13g 18%
Vitamin B2 0.213mg 0.426mg 16%
Vitamin B6 0.309mg 0.11mg 15%
Vitamin B3 1.455mg 3.354mg 12%
Copper 0.794mg 0.688mg 12%
Calories 335kcal 148kcal 9%
Zinc 3.63mg 2.73mg 8%
Phosphorus 372mg 338mg 5%
Protein 23.03g 25.55g 5%
Calcium 127mg 92mg 4%
Manganese 0.92mg 1mg 3%
Vitamin B5 0.748mg 0.68mg 1%
Fats 1.23g 1.95g 1%
Saturated fat 0.316g 0.188g 1%
Net carbs 35.35g 5.13g N/A
Monounsaturated fat 0.106g 0.172g 0%
Polyunsaturated fat 0.527g 0.552g 0%
Tryptophan 0.273mg 0.286mg 0%
Threonine 0.969mg 1.099mg 0%
Isoleucine 1.017mg 1.112mg 0%
Leucine 1.838mg 1.798mg 0%
Lysine 1.58mg 1.909mg 0%
Methionine 0.346mg 0.576mg 0%
Phenylalanine 1.245mg 0.915mg 0%
Valine 1.205mg 1.116mg 0%
Histidine 0.641mg 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
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
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
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

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.