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  6. Cranberry beans vs. Clam

Cranberry beans vs. Clam — In-Depth Nutrition Comparison

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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Clam
Clam
8
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 +177.8%
Contains less SodiumSodium -99.9%
Contains more CalciumCalcium +84%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +34.4%
Contains more CopperCopper +197.8%
Contains more ZincZinc +139.5%
Contains more PhosphorusPhosphorus +150.4%
Contains more ManganeseManganese +170.3%
Contains more SeleniumSelenium +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.
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% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Clam
Clam
7
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 +40%
Contains more FolateFolate +613.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +517.4%
Contains more Vitamin B3Vitamin B3 +551.3%
Contains more Vitamin B5Vitamin B5 +183.3%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 1.3µg 64µg 114%
Sodium 1mg 1202mg 52%
Copper 0.231mg 0.688mg 51%
Folate 207µg 29µg 45%
Fiber 8.6g 0g 34%
Protein 9.34g 25.55g 32%
Phosphorus 135mg 338mg 29%
Manganese 0.37mg 1mg 27%
Vitamin B2 0.069mg 0.426mg 27%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Vitamin A 171µg 19%
Vitamin B3 0.515mg 3.354mg 18%
Zinc 1.14mg 2.73mg 14%
Iron 2.09mg 2.81mg 9%
Vitamin B5 0.24mg 0.68mg 9%
Magnesium 50mg 18mg 8%
Potassium 387mg 628mg 7%
Carbs 24.46g 5.13g 6%
Vitamin B1 0.21mg 0.15mg 5%
Calcium 50mg 92mg 4%
Fats 0.46g 1.95g 2%
Vitamin B6 0.081mg 0.11mg 2%
Polyunsaturated fat 0.199g 0.552g 2%
Calories 136kcal 148kcal 1%
Net carbs 15.86g 5.13g N/A
Saturated fat 0.119g 0.188g 0%
Monounsaturated fat 0.04g 0.172g 0%
Tryptophan 0.111mg 0.286mg 0%
Threonine 0.393mg 1.099mg 0%
Isoleucine 0.412mg 1.112mg 0%
Leucine 0.746mg 1.798mg 0%
Lysine 0.641mg 1.909mg 0%
Methionine 0.14mg 0.576mg 0%
Phenylalanine 0.505mg 0.915mg 0%
Valine 0.489mg 1.116mg 0%
Histidine 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Clam
Clam
3
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 +376.8%
Contains more ProteinProtein +173.6%
Contains more FatsFats +323.9%
Contains more OtherOther +242.2%
~equal in Water ~63.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Clam
Clam
2
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 -36.7%
Contains more Mono. FatMonounsaturated fat +330%
Contains more Poly. FatPolyunsaturated fat +177.4%

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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.