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  6. Clam vs. Baked beans

Clam vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between clam and baked beans

  • Clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, and vitamin C, yet baked beans are richer in fiber.
  • Daily need coverage for vitamin B12 for clam is 4120% higher.
  • Clam contains 20 times more vitamin C than baked beans. Clam contains 22.1mg of vitamin C, while baked beans contain 1.1mg.
  • Baked beans contain less cholesterol.
  • Clam has a lower glycemic index than baked beans.

Food types used in this article are Mollusks, clam, mixed species, cooked, moist heat and Beans, baked, home prepared.

Infographic

Clam vs Baked beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +50.8%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +41.2%
Contains more CopperCopper +332.7%
Contains more ZincZinc +274%
Contains more PhosphorusPhosphorus +210.1%
Contains more ManganeseManganese +292.2%
Contains more SeleniumSelenium +1022.8%
Contains more MagnesiumMagnesium +138.9%
Contains less SodiumSodium -64.9%

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.
Clam
Clam
7
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1909.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +769.4%
Contains more Vitamin B3Vitamin B3 +722.1%
Contains more Vitamin B5Vitamin B5 +338.7%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +65.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.136mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Baked beans DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 5.7µg 106%
Copper 0.688mg 0.159mg 59%
Protein 25.55g 5.54g 40%
Sodium 1202mg 422mg 34%
Phosphorus 338mg 109mg 33%
Manganese 1mg 0.255mg 32%
Vitamin B2 0.426mg 0.049mg 29%
Vitamin C 22.1mg 1.1mg 23%
Fiber 0g 5.5g 22%
Cholesterol 67mg 5mg 21%
Vitamin A 171µg 0µg 19%
Vitamin B3 3.354mg 0.408mg 18%
Zinc 2.73mg 0.73mg 18%
Vitamin B5 0.68mg 0.155mg 11%
Iron 2.81mg 1.99mg 10%
Potassium 628mg 358mg 8%
Saturated fat 0.188g 1.948g 8%
Magnesium 18mg 43mg 6%
Carbs 5.13g 21.63g 6%
Monounsaturated fat 0.172g 2.133g 5%
Fats 1.95g 5.15g 5%
Folate 29µg 48µg 5%
Calcium 92mg 61mg 3%
Vitamin B6 0.11mg 0.09mg 2%
Vitamin B1 0.15mg 0.136mg 1%
Polyunsaturated fat 0.552g 0.74g 1%
Calories 148kcal 155kcal 0%
Net carbs 5.13g 16.13g N/A
Tryptophan 0.286mg 0.067mg 0%
Threonine 1.099mg 0.228mg 0%
Isoleucine 1.112mg 0.242mg 0%
Leucine 1.798mg 0.428mg 0%
Lysine 1.909mg 0.379mg 0%
Methionine 0.576mg 0.086mg 0%
Phenylalanine 0.915mg 0.287mg 0%
Valine 1.116mg 0.282mg 0%
Histidine 0.49mg 0.153mg 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
2
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +361.2%
Contains more OtherOther +48.6%
Contains more FatsFats +164.1%
Contains more CarbsCarbs +321.6%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +1140.1%
Contains more Poly. FatPolyunsaturated fat +34.1%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.