Black gram vs. Clam — In-Depth Nutrition Comparison
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Important differences between black gram and clam
- Black gram has more fiber, iron, magnesium, folate, copper, and manganese; however, clam has more vitamin B12, selenium, and vitamin C.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Black gram is lower in sodium.
- Black gram has a higher glycemic index than clam.
The food varieties used in the comparison are Mungo beans, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.
Infographic
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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 | +1383.3% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +56.5% |
| Contains more IronIron | +169.4% |
| Contains more CopperCopper | +42.6% |
| Contains more ZincZinc | +22.7% |
| Contains more PhosphorusPhosphorus | +12.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +52.7% |
| Contains more SeleniumSelenium | +680.5% |
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 | +82% |
| Contains more Vitamin B5Vitamin B5 | +33.2% |
| Contains more Vitamin B6Vitamin B6 | +155.5% |
| Contains more FolateFolate | +644.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +17000% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more Vitamin B3Vitamin B3 | +131.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more CarbsCarbs | +1049.9% |
| Contains more FatsFats | +18.9% |
| Contains more WaterWater | +489.3% |
| Contains more OtherOther | +11% |
~equal in
Protein
~25.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 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 | -39.4% |
| Contains more Poly. FatPolyunsaturated fat | +94% |
| Contains more Mono. FatMonounsaturated fat | +102.4% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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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% |
| Selenium | 8.2µg | 64µg | 101% |
| Fiber | 18.3g | 0g | 73% |
| Iron | 7.57mg | 2.81mg | 60% |
| Magnesium | 267mg | 18mg | 59% |
| Sodium | 38mg | 1202mg | 51% |
| Folate | 216µg | 29µg | 47% |
| Copper | 0.981mg | 0.688mg | 33% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Manganese | 1.527mg | 1mg | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 1µg | 171µg | 19% |
| Carbs | 58.99g | 5.13g | 18% |
| Vitamin B2 | 0.254mg | 0.426mg | 13% |
| Vitamin B6 | 0.281mg | 0.11mg | 13% |
| Vitamin B3 | 1.447mg | 3.354mg | 12% |
| Vitamin B1 | 0.273mg | 0.15mg | 10% |
| Calories | 341kcal | 148kcal | 10% |
| Potassium | 983mg | 628mg | 10% |
| Phosphorus | 379mg | 338mg | 6% |
| Zinc | 3.35mg | 2.73mg | 6% |
| Vitamin B5 | 0.906mg | 0.68mg | 5% |
| Calcium | 138mg | 92mg | 5% |
| Polyunsaturated fat | 1.071g | 0.552g | 3% |
| Protein | 25.21g | 25.55g | 1% |
| Fats | 1.64g | 1.95g | 0% |
| Net carbs | 40.69g | 5.13g | N/A |
| Saturated fat | 0.114g | 0.188g | 0% |
| Monounsaturated fat | 0.085g | 0.172g | 0% |
| Tryptophan | 0.263mg | 0.286mg | 0% |
| Threonine | 0.875mg | 1.099mg | 0% |
| Isoleucine | 1.287mg | 1.112mg | 0% |
| Leucine | 2.089mg | 1.798mg | 0% |
| Lysine | 1.674mg | 1.909mg | 0% |
| Methionine | 0.367mg | 0.576mg | 0% |
| Phenylalanine | 1.473mg | 0.915mg | 0% |
| Valine | 1.416mg | 1.116mg | 0% |
| Histidine | 0.706mg | 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
34%
983%
Minerals Daily Need Coverage Score
143%
129%
Comparison summary
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 16)
Which food is cheaper?
Clam is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Black gram is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 1164mg)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.074g)
Which food is richer in minerals?
Black gram is relatively richer in minerals
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.