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.
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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.
| 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% |
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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
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
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
983%
Minerals Daily Need Coverage Score
117%
129%
Comparison summary
Which food is lower in Cholesterol?
Cranberry bean raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 1196mg)
Which food is richer in minerals?
Cranberry bean raw is relatively richer in minerals
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.128g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 8)
Which food is cheaper?
Clam is cheaper (difference - $2.4)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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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.