Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cranberry beans vs. Clam — In-Depth Nutrition Comparison

Compare

How are Cranberry beans and Clam different?

  • Cranberry beans is higher in Folate, and Fiber, however, Clam is richer in Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, Manganese, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Cranberry beans has less Sodium.

Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Cranberry beans 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.
Contains more Magnesium +177.8%
Contains less Sodium -99.9%
Contains more Calcium +84%
Contains more Iron +34.4%
Contains more Phosphorus +150.4%
Contains more Potassium +62.3%
Contains more Zinc +139.5%
Contains more Copper +197.8%
Contains more Manganese +170.3%
Contains more Selenium +4823.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +177.8%
Contains less Sodium -99.9%
Contains more Calcium +84%
Contains more Iron +34.4%
Contains more Phosphorus +150.4%
Contains more Potassium +62.3%
Contains more Zinc +139.5%
Contains more Copper +197.8%
Contains more Manganese +170.3%
Contains more Selenium +4823.1%

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.
:
7
Clam
Contains more Vitamin B1 +40%
Contains more Folate +613.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +517.4%
Contains more Vitamin B3 +551.3%
Contains more Vitamin B5 +183.3%
Contains more Vitamin B6 +35.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
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 +40%
Contains more Folate +613.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +517.4%
Contains more Vitamin B3 +551.3%
Contains more Vitamin B5 +183.3%
Contains more Vitamin B6 +35.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +376.8%
Contains more Protein +173.6%
Contains more Fats +323.9%
Contains more Other +242.2%
Equal in Water - 63.64
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
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 +376.8%
Contains more Protein +173.6%
Contains more Fats +323.9%
Contains more Other +242.2%
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.7%
Contains more Monounsaturated Fat +330%
Contains more Polyunsaturated fat +177.4%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -36.7%
Contains more Monounsaturated Fat +330%
Contains more Polyunsaturated fat +177.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cranberry beans Clam Opinion
Net carbs 15.86g 5.13g Cranberry beans
Protein 9.34g 25.55g Clam
Fats 0.46g 1.95g Clam
Carbs 24.46g 5.13g Cranberry beans
Calories 136kcal 148kcal Clam
Fiber 8.6g 0g Cranberry beans
Calcium 50mg 92mg Clam
Iron 2.09mg 2.81mg Clam
Magnesium 50mg 18mg Cranberry beans
Phosphorus 135mg 338mg Clam
Potassium 387mg 628mg Clam
Sodium 1mg 1202mg Cranberry beans
Zinc 1.14mg 2.73mg Clam
Copper 0.231mg 0.688mg Clam
Manganese 0.37mg 1mg Clam
Selenium 1.3µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 171µg Clam
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.21mg 0.15mg Cranberry beans
Vitamin B2 0.069mg 0.426mg Clam
Vitamin B3 0.515mg 3.354mg Clam
Vitamin B5 0.24mg 0.68mg Clam
Vitamin B6 0.081mg 0.11mg Clam
Folate 207µg 29µg Cranberry beans
Vitamin B12 0µg 98.89µg Clam
Tryptophan 0.111mg 0.286mg Clam
Threonine 0.393mg 1.099mg Clam
Isoleucine 0.412mg 1.112mg Clam
Leucine 0.746mg 1.798mg Clam
Lysine 0.641mg 1.909mg Clam
Methionine 0.14mg 0.576mg Clam
Phenylalanine 0.505mg 0.915mg Clam
Valine 0.489mg 1.116mg Clam
Histidine 0.26mg 0.49mg Clam
Cholesterol 0mg 67mg Cranberry beans
Saturated Fat 0.119g 0.188g Cranberry beans
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.04g 0.172g Clam
Polyunsaturated fat 0.199g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
22%
Cranberry beans
1063%
Clam
Minerals Daily Need Coverage Score
38%
Cranberry beans
129%
Clam

Comparison summary

Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Cranberry beans
Cranberry beans is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.069g)
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 is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.