Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry bean raw
  5. Compare
  6. Cranberry bean raw vs. Clam

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

Compare

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.
Cranberry bean raw
Cranberry bean raw
8
:
2
Clam
Clam
Contains more Calcium +38%
Contains more Iron +77.9%
Contains more Magnesium +766.7%
Contains more Phosphorus +10.1%
Contains more Potassium +112.1%
Contains less Sodium -99.5%
Contains more Zinc +33%
Contains more Copper +15.4%
Contains more Selenium +403.9%
Equal in Phosphorus - 338
Equal in Manganese - 1
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +38%
Contains more Iron +77.9%
Contains more Magnesium +766.7%
Contains more Phosphorus +10.1%
Contains more Potassium +112.1%
Contains less Sodium -99.5%
Contains more Zinc +33%
Contains more Copper +15.4%
Contains more Selenium +403.9%
Equal in Phosphorus - 338
Equal in Manganese - 1

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.
Cranberry bean raw
Cranberry bean raw
5
:
5
Clam
Clam
Contains more Vitamin B1 +398%
Contains more Vitamin B6 +180.9%
Contains more Folate +1982.8%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.68
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B1 +398%
Contains more Vitamin B6 +180.9%
Contains more Folate +1982.8%
Contains more Vitamin A +28400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +130.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
1
:
4
Clam
Clam
Contains more Carbs +1070.6%
Contains more Protein +10.9%
Contains more Fats +58.5%
Contains more Water +413.6%
Contains more Other +13%
Cranberry bean raw
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
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 Carbs +1070.6%
Contains more Protein +10.9%
Contains more Fats +58.5%
Contains more Water +413.6%
Contains more Other +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
0
:
3
Clam
Clam
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +62.3%
Equal in Polyunsaturated fat - 0.552
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -40.5%
Contains more Monounsaturated Fat +62.3%
Equal in Polyunsaturated fat - 0.552

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 Sodium ok
Lower in Cholesterol 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
Net carbs 35.35g 5.13g Cranberry bean raw
Protein 23.03g 25.55g Clam
Fats 1.23g 1.95g Clam
Carbs 60.05g 5.13g Cranberry bean raw
Calories 335kcal 148kcal Cranberry bean raw
Fiber 24.7g 0g Cranberry bean raw
Calcium 127mg 92mg Cranberry bean raw
Iron 5mg 2.81mg Cranberry bean raw
Magnesium 156mg 18mg Cranberry bean raw
Phosphorus 372mg 338mg Cranberry bean raw
Potassium 1332mg 628mg Cranberry bean raw
Sodium 6mg 1202mg Cranberry bean raw
Zinc 3.63mg 2.73mg Cranberry bean raw
Copper 0.794mg 0.688mg Cranberry bean raw
Manganese 0.92mg 1mg Clam
Selenium 12.7µg 64µg Clam
Vitamin A 2IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin C 0mg 22.1mg 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
Folate 604µg 29µg Cranberry bean raw
Vitamin B12 0µg 98.89µg 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
Cholesterol 0mg 67mg Cranberry bean raw
Saturated Fat 0.316g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.106g 0.172g Clam
Polyunsaturated fat 0.527g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
1063%
Clam
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
129%
Clam

Comparison summary

Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1196mg)
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 67mg)
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.