Clam vs. Beans — In-Depth Nutrition Comparison
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How are clam and beans different?
- Clam has more vitamin B12, selenium, copper, phosphorus, iron, vitamin B2, and vitamin C; however, beans are richer in fiber.
- Clam covers your daily need for vitamin B12, 4120% more than beans.
Mollusks, clam, mixed species, cooked, moist heat and Beans, baked, canned, no salt added types were used in this article.
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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 CalciumCalcium | +84% |
| Contains more PotassiumPotassium | +112.2% |
| Contains more IronIron | +869% |
| Contains more CopperCopper | +234% |
| Contains more ZincZinc | +95% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1322.2% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains less SodiumSodium | -99.9% |
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 CVitamin C | +612.9% |
| Contains more Vitamin AVitamin A | +3320% |
| Contains more Vitamin B2Vitamin B2 | +610% |
| Contains more Vitamin B3Vitamin B3 | +680% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin B6Vitamin B6 | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Selenium | 64µg | 4.5µg | 108% |
| Copper | 0.688mg | 0.206mg | 54% |
| Sodium | 1202mg | 1mg | 52% |
| Manganese | 1mg | 43% | |
| Protein | 25.55g | 4.8g | 42% |
| Phosphorus | 338mg | 104mg | 33% |
| Iron | 2.81mg | 0.29mg | 32% |
| Vitamin B2 | 0.426mg | 0.06mg | 28% |
| Fiber | 0g | 5.5g | 22% |
| Cholesterol | 67mg | 0mg | 22% |
| Vitamin C | 22.1mg | 3.1mg | 21% |
| Vitamin A | 171µg | 5µg | 18% |
| Vitamin B3 | 3.354mg | 0.43mg | 18% |
| Vitamin B5 | 0.68mg | 14% | |
| Zinc | 2.73mg | 1.4mg | 12% |
| Potassium | 628mg | 296mg | 10% |
| Choline | 30.8mg | 6% | |
| Carbs | 5.13g | 20.49g | 5% |
| Calcium | 92mg | 50mg | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Polyunsaturated fat | 0.552g | 0.172g | 3% |
| Vitamin B6 | 0.11mg | 0.13mg | 2% |
| Calories | 148kcal | 105kcal | 2% |
| Fats | 1.95g | 0.4g | 2% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Folate | 29µg | 24µg | 1% |
| Net carbs | 5.13g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| Vitamin B1 | 0.15mg | 0.15mg | 0% |
| Saturated fat | 0.188g | 0.103g | 0% |
| Monounsaturated fat | 0.172g | 0.035g | 0% |
| Tryptophan | 0.286mg | 0% | |
| Threonine | 1.099mg | 0% | |
| Isoleucine | 1.112mg | 0% | |
| Leucine | 1.798mg | 0% | |
| Lysine | 1.909mg | 0% | |
| Methionine | 0.576mg | 0% | |
| Phenylalanine | 0.915mg | 0% | |
| Valine | 1.116mg | 0% | |
| Histidine | 0.49mg | 0% | |
| Omega-3 - EPA | 0.138g | 0g | N/A |
| Omega-3 - DHA | 0.146g | 0g | N/A |
| Omega-3 - DPA | 0.104g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +432.3% |
| Contains more FatsFats | +387.5% |
| Contains more OtherOther | +118.1% |
| Contains more CarbsCarbs | +299.4% |
| Contains more WaterWater | +14.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +391.4% |
| Contains more Poly. FatPolyunsaturated fat | +220.9% |
| Contains less Sat. FatSaturated fat | -45.2% |
