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Clam vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between Clam and Black turtle bean

  • Clam is higher in Vitamin B12, and Selenium, yet Black turtle bean is higher in Folate, Iron, Vitamin B1, Fiber, Copper, Magnesium, and Potassium.
  • Clam covers your daily Vitamin B12 needs 4120% more than Black turtle bean.
  • Clam contains 134 times more Sodium than Black turtle bean. While Clam contains 1202mg of Sodium, Black turtle bean contains only 9mg.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Beans, black turtle, mature seeds, raw.

Infographic

Clam vs Black turtle 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.
Contains more Zinc +24.1%
Contains more Selenium +1900%
Contains more Calcium +73.9%
Contains more Iron +209.6%
Contains more Magnesium +788.9%
Contains more Phosphorus +30.2%
Contains more Potassium +138.9%
Contains less Sodium -99.3%
Contains more Copper +45.3%
Equal in Manganese - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Contains more Zinc +24.1%
Contains more Selenium +1900%
Contains more Calcium +73.9%
Contains more Iron +209.6%
Contains more Magnesium +788.9%
Contains more Phosphorus +30.2%
Contains more Potassium +138.9%
Contains less Sodium -99.3%
Contains more Copper +45.3%
Equal in Manganese - 1

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
5
:
Contains more Vitamin A +3252.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120.7%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +160%
Contains more Folate +1431%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +3252.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120.7%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B5 +32.2%
Contains more Vitamin B6 +160%
Contains more Folate +1431%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.2%
Contains more Fats +116.7%
Contains more Water +478.5%
Contains more Carbs +1132.9%
Equal in Other - 3.6
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more Protein +20.2%
Contains more Fats +116.7%
Contains more Water +478.5%
Contains more Carbs +1132.9%
Equal in Other - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +120.5%
Contains more Polyunsaturated fat +42.6%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +120.5%
Contains more Polyunsaturated fat +42.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Black turtle bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Black turtle bean Opinion
Net carbs 5.13g 47.75g Black turtle bean
Protein 25.55g 21.25g Clam
Fats 1.95g 0.9g Clam
Carbs 5.13g 63.25g Black turtle bean
Calories 148kcal 339kcal Black turtle bean
Sugar 2.12g Clam
Fiber 0g 15.5g Black turtle bean
Calcium 92mg 160mg Black turtle bean
Iron 2.81mg 8.7mg Black turtle bean
Magnesium 18mg 160mg Black turtle bean
Phosphorus 338mg 440mg Black turtle bean
Potassium 628mg 1500mg Black turtle bean
Sodium 1202mg 9mg Black turtle bean
Zinc 2.73mg 2.2mg Clam
Copper 0.688mg 1mg Black turtle bean
Manganese 1mg 1mg
Selenium 64µg 3.2µg Clam
Vitamin A 570IU 17IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.21mg Black turtle bean
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.9mg Black turtle bean
Vitamin B2 0.426mg 0.193mg Clam
Vitamin B3 3.354mg 1.955mg Clam
Vitamin B5 0.68mg 0.899mg Black turtle bean
Vitamin B6 0.11mg 0.286mg Black turtle bean
Folate 29µg 444µg Black turtle bean
Vitamin B12 98.89µg 0µg Clam
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.286mg 0.252mg Clam
Threonine 1.099mg 0.894mg Clam
Isoleucine 1.112mg 0.938mg Clam
Leucine 1.798mg 1.697mg Clam
Lysine 1.909mg 1.459mg Clam
Methionine 0.576mg 0.32mg Clam
Phenylalanine 0.915mg 1.149mg Black turtle bean
Valine 1.116mg 1.112mg Clam
Histidine 0.49mg 0.592mg Black turtle bean
Cholesterol 67mg 0mg Black turtle bean
Saturated Fat 0.188g 0.232g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.078g Clam
Polyunsaturated fat 0.552g 0.387g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Black turtle bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
1063%
Clam
65%
Black turtle bean
Minerals Daily Need Coverage Score
129%
Clam
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.044g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.6)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 1193mg)
Which food is lower in Cholesterol?
Black turtle bean
Black turtle bean is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.