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

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

Compare

A recap on differences between navy bean raw and clam

  • Navy bean raw is higher in folate, vitamin B1, and magnesium, yet clam is higher in vitamin B12, selenium, copper, phosphorus, and manganese.
  • Clam covers your daily vitamin B12 needs 4120% more than navy bean raw.
  • Navy bean raw contains 6 times more magnesium than clam. While navy bean raw contains 101mg of magnesium, clam contains only 18mg.
  • The amount of sodium in navy bean raw is lower.
  • The glycemic index of clam is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Navy 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +461.1%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +45.6%
Contains more CopperCopper +93.3%
Contains more ZincZinc +206.7%
Contains more PhosphorusPhosphorus +238%
Contains more ManganeseManganese +145.1%
Contains more SeleniumSelenium +10566.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Clam
Clam
5
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 +160%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +355.2%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +98.1%
Contains more Vitamin B3Vitamin B3 +174.9%
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 Navy bean raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.6µg 64µg 115%
Sodium 13mg 1202mg 52%
Protein 6.15g 25.55g 39%
Copper 0.356mg 0.688mg 37%
Phosphorus 100mg 338mg 34%
Folate 132µg 29µg 26%
Manganese 0.408mg 1mg 26%
Cholesterol 0mg 67mg 22%
Vitamin B1 0.39mg 0.15mg 20%
Magnesium 101mg 18mg 20%
Vitamin A 0µg 171µg 19%
Zinc 0.89mg 2.73mg 17%
Vitamin B2 0.215mg 0.426mg 16%
Vitamin B3 1.22mg 3.354mg 13%
Iron 1.93mg 2.81mg 11%
Potassium 307mg 628mg 9%
Calcium 15mg 92mg 8%
Vitamin B6 0.191mg 0.11mg 6%
Calories 67kcal 148kcal 4%
Vitamin C 18.8mg 22.1mg 4%
Carbs 13.05g 5.13g 3%
Vitamin B5 0.825mg 0.68mg 3%
Fats 0.7g 1.95g 2%
Polyunsaturated fat 0.407g 0.552g 1%
Net carbs 13.05g 5.13g N/A
Saturated fat 0.085g 0.188g 0%
Monounsaturated fat 0.052g 0.172g 0%
Tryptophan 0.064mg 0.286mg 0%
Threonine 0.258mg 1.099mg 0%
Isoleucine 0.273mg 1.112mg 0%
Leucine 0.442mg 1.798mg 0%
Lysine 0.35mg 1.909mg 0%
Methionine 0.064mg 0.576mg 0%
Phenylalanine 0.31mg 0.915mg 0%
Valine 0.316mg 1.116mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +154.4%
Contains more WaterWater +24.4%
Contains more ProteinProtein +315.4%
Contains more FatsFats +178.6%
Contains more OtherOther +292.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -54.8%
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +35.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.