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  6. Chickpea raw vs. Clam

Chickpea raw vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and clam

  • Chickpea raw is higher in manganese, folate, fiber, vitamin B6, and vitamin B1, yet clam is higher in vitamin B12, selenium, and vitamin C.
  • Clam covers your daily vitamin B12 needs 4120% more than chickpea raw.
  • The amount of sodium in chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Clam
Clam
3
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 +338.9%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +53.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +2030.6%
Contains more CalciumCalcium +61.4%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.688mg
~equal in Zinc ~2.73mg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +386.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1820.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +452.5%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B3Vitamin B3 +117.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Manganese 21.306mg 1mg 883%
Folate 557µg 29µg 132%
Selenium 0µg 64µg 116%
Sodium 24mg 1202mg 51%
Fiber 12.2g 0g 49%
Vitamin B6 0.535mg 0.11mg 33%
Vitamin B1 0.477mg 0.15mg 27%
Cholesterol 0mg 67mg 22%
Vitamin C 4mg 22.1mg 20%
Vitamin A 3µg 171µg 19%
Iron 4.31mg 2.81mg 19%
Carbs 62.95g 5.13g 19%
Vitamin B5 1.588mg 0.68mg 18%
Choline 99.3mg 18%
Vitamin B2 0.212mg 0.426mg 16%
Magnesium 79mg 18mg 15%
Polyunsaturated fat 2.731g 0.552g 15%
Calories 378kcal 148kcal 12%
Phosphorus 252mg 338mg 12%
Vitamin B3 1.541mg 3.354mg 11%
Protein 20.47g 25.55g 10%
Vitamin K 9µg 8%
Fats 6.04g 1.95g 6%
Vitamin E 0.82mg 5%
Copper 0.656mg 0.688mg 4%
Calcium 57mg 92mg 4%
Potassium 718mg 628mg 3%
Monounsaturated fat 1.377g 0.172g 3%
Saturated fat 0.603g 0.188g 2%
Net carbs 50.75g 5.13g N/A
Sugar 10.7g N/A
Zinc 2.76mg 2.73mg 0%
Tryptophan 0.2mg 0.286mg 0%
Threonine 0.766mg 1.099mg 0%
Isoleucine 0.882mg 1.112mg 0%
Leucine 1.465mg 1.798mg 0%
Lysine 1.377mg 1.909mg 0%
Methionine 0.27mg 0.576mg 0%
Phenylalanine 1.103mg 0.915mg 0%
Valine 0.865mg 1.116mg 0%
Histidine 0.566mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 FatsFats +209.7%
Contains more CarbsCarbs +1127.1%
Contains more ProteinProtein +24.8%
Contains more WaterWater +728.6%
Contains more OtherOther +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Clam
Clam
1
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 more Mono. FatMonounsaturated fat +700.6%
Contains more Poly. FatPolyunsaturated fat +394.7%
Contains less Sat. FatSaturated fat -68.8%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.