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  6. Clam vs. Adzuki bean

Clam vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between clam and adzuki bean

  • Clam has more vitamin B12 and selenium; however, adzuki bean is richer in folate, fiber, copper, manganese, iron, magnesium, and vitamin B1.
  • Clam covers your daily vitamin B12 needs 4120% more than adzuki bean.
  • Adzuki bean has 240 times less sodium than clam. Clam has 1202mg of sodium, while adzuki bean has 5mg.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Beans, adzuki, mature seeds, raw.

Infographic

Clam vs Adzuki bean 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.
Clam
Clam
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +39.4%
Contains more SeleniumSelenium +1964.5%
Contains more MagnesiumMagnesium +605.6%
Contains more PotassiumPotassium +99.7%
Contains more IronIron +77.2%
Contains more CopperCopper +59%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +12.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +73%

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.
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%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +219.1%
Contains more FolateFolate +2044.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Adzuki bean DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Folate 29µg 622µg 148%
Selenium 64µg 3.1µg 111%
Sodium 1202mg 5mg 52%
Fiber 0g 12.7g 51%
Copper 0.688mg 1.094mg 45%
Manganese 1mg 1.73mg 32%
Iron 2.81mg 4.98mg 27%
Magnesium 18mg 127mg 26%
Vitamin B1 0.15mg 0.455mg 25%
Vitamin C 22.1mg 0mg 25%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 5.04mg 21%
Vitamin B6 0.11mg 0.351mg 19%
Vitamin A 171µg 1µg 19%
Carbs 5.13g 62.9g 19%
Potassium 628mg 1254mg 18%
Vitamin B5 0.68mg 1.471mg 16%
Vitamin B2 0.426mg 0.22mg 16%
Protein 25.55g 19.87g 11%
Calories 148kcal 329kcal 9%
Phosphorus 338mg 381mg 6%
Vitamin B3 3.354mg 2.63mg 5%
Calcium 92mg 66mg 3%
Polyunsaturated fat 0.552g 0.113g 3%
Fats 1.95g 0.53g 2%
Net carbs 5.13g 50.2g N/A
Saturated fat 0.188g 0.191g 0%
Monounsaturated fat 0.172g 0.05g 0%
Tryptophan 0.286mg 0.191mg 0%
Threonine 1.099mg 0.674mg 0%
Isoleucine 1.112mg 0.791mg 0%
Leucine 1.798mg 1.668mg 0%
Lysine 1.909mg 1.497mg 0%
Methionine 0.576mg 0.21mg 0%
Phenylalanine 0.915mg 1.052mg 0%
Valine 1.116mg 1.023mg 0%
Histidine 0.49mg 0.524mg 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
Clam
Clam
4
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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more ProteinProtein +28.6%
Contains more FatsFats +267.9%
Contains more WaterWater +373.5%
Contains more OtherOther +14.4%
Contains more CarbsCarbs +1126.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
3
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +244%
Contains more Poly. FatPolyunsaturated fat +388.5%
~equal in Saturated fat ~0.191g

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.