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  6. Kidney beans raw vs. Clam

Kidney beans raw vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between Kidney beans raw and Clam?

  • Kidney beans raw is richer in Fiber, Folate, Iron, Vitamin B1, Copper, Magnesium, and Potassium, while Clam is higher in Vitamin B12, and Selenium.
  • Clam's daily need coverage for Vitamin B12 is 4120% higher.
  • Kidney beans raw is lower in Sodium.

We used Beans, kidney, all types, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
9
:
1
Clam
Clam
Contains more Calcium +55.4%
Contains more Iron +191.8%
Contains more Magnesium +677.8%
Contains more Phosphorus +20.4%
Contains more Potassium +123.9%
Contains less Sodium -98%
Contains more Copper +39.2%
Contains more Selenium +1900%
Equal in Zinc - 2.73
Equal in Manganese - 1
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +55.4%
Contains more Iron +191.8%
Contains more Magnesium +677.8%
Contains more Phosphorus +20.4%
Contains more Potassium +123.9%
Contains less Sodium -98%
Contains more Copper +39.2%
Contains more Selenium +1900%
Equal in Zinc - 2.73
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.
Kidney beans raw
Kidney beans raw
7
:
5
Clam
Clam
Contains more Vitamin B1 +252.7%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +260.9%
Contains more Folate +1258.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +391.1%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B12 +∞%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 +252.7%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +260.9%
Contains more Folate +1258.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +391.1%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
3
Clam
Clam
Contains more Carbs +1069.8%
Contains more Fats +134.9%
Contains more Water +441.6%
Equal in Protein - 25.55
Equal in Other - 3.73
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1069.8%
Contains more Fats +134.9%
Contains more Water +441.6%
Equal in Protein - 25.55
Equal in Other - 3.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Clam
Clam
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +20.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -36.2%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Clam Opinion
Net carbs 35.11g 5.13g Kidney beans raw
Protein 23.58g 25.55g Clam
Fats 0.83g 1.95g Clam
Carbs 60.01g 5.13g Kidney beans raw
Calories 333kcal 148kcal Kidney beans raw
Sugar 2.23g Clam
Fiber 24.9g 0g Kidney beans raw
Calcium 143mg 92mg Kidney beans raw
Iron 8.2mg 2.81mg Kidney beans raw
Magnesium 140mg 18mg Kidney beans raw
Phosphorus 407mg 338mg Kidney beans raw
Potassium 1406mg 628mg Kidney beans raw
Sodium 24mg 1202mg Kidney beans raw
Zinc 2.79mg 2.73mg Kidney beans raw
Copper 0.958mg 0.688mg Kidney beans raw
Manganese 1.021mg 1mg Kidney beans raw
Selenium 3.2µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.22mg Kidney beans raw
Vitamin C 4.5mg 22.1mg Clam
Vitamin B1 0.529mg 0.15mg Kidney beans raw
Vitamin B2 0.219mg 0.426mg Clam
Vitamin B3 2.06mg 3.354mg Clam
Vitamin B5 0.78mg 0.68mg Kidney beans raw
Vitamin B6 0.397mg 0.11mg Kidney beans raw
Folate 394µg 29µg Kidney beans raw
Vitamin B12 0µg 98.89µg Clam
Vitamin K 19µg Kidney beans raw
Tryptophan 0.279mg 0.286mg Clam
Threonine 0.992mg 1.099mg Clam
Isoleucine 1.041mg 1.112mg Clam
Leucine 1.882mg 1.798mg Kidney beans raw
Lysine 1.618mg 1.909mg Clam
Methionine 0.355mg 0.576mg Clam
Phenylalanine 1.275mg 0.915mg Kidney beans raw
Valine 1.233mg 1.116mg Kidney beans raw
Histidine 0.656mg 0.49mg Kidney beans raw
Cholesterol 0mg 67mg Kidney beans raw
Saturated Fat 0.12g 0.188g Kidney beans raw
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.064g 0.172g Clam
Polyunsaturated fat 0.457g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
60%
Kidney beans raw
1063%
Clam
Minerals Daily Need Coverage Score
130%
Kidney beans raw
129%
Clam

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1178mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.2)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.