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
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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 ZincZinc | +24.1% |
| Contains more SeleniumSelenium | +1900% |
| Contains more MagnesiumMagnesium | +788.9% |
| Contains more CalciumCalcium | +73.9% |
| Contains more PotassiumPotassium | +138.9% |
| Contains more IronIron | +209.6% |
| Contains more CopperCopper | +45.3% |
| Contains more PhosphorusPhosphorus | +30.2% |
| Contains less SodiumSodium | -99.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +120.7% |
| Contains more Vitamin B3Vitamin B3 | +71.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
| Contains more Vitamin B6Vitamin B6 | +160% |
| Contains more FolateFolate | +1431% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
Protein:
21.25 g
Fats:
0.9 g
Carbs:
63.25 g
Water:
11 g
Other:
3.6 g
| Contains more ProteinProtein | +20.2% |
| Contains more FatsFats | +116.7% |
| Contains more WaterWater | +478.5% |
| Contains more CarbsCarbs | +1132.9% |
~equal in
Other
~3.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
Saturated fat:
Sat. Fat
0.232 g
Monounsaturated fat:
Mono. Fat
0.078 g
Polyunsaturated fat:
Poly. Fat
0.387 g
| Contains less Sat. FatSaturated fat | -19% |
| Contains more Mono. FatMonounsaturated fat | +120.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Selenium | 64µg | 3.2µg | 111% |
| Folate | 29µg | 444µg | 104% |
| Iron | 2.81mg | 8.7mg | 74% |
| Vitamin B1 | 0.15mg | 0.9mg | 63% |
| Fiber | 0g | 15.5g | 62% |
| Sodium | 1202mg | 9mg | 52% |
| Copper | 0.688mg | 1mg | 35% |
| Magnesium | 18mg | 160mg | 34% |
| Potassium | 628mg | 1500mg | 26% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Cholesterol | 67mg | 0mg | 22% |
| Carbs | 5.13g | 63.25g | 19% |
| Vitamin A | 171µg | 0µg | 19% |
| Vitamin B2 | 0.426mg | 0.193mg | 18% |
| Phosphorus | 338mg | 440mg | 15% |
| Vitamin B6 | 0.11mg | 0.286mg | 14% |
| Calories | 148kcal | 339kcal | 10% |
| Protein | 25.55g | 21.25g | 9% |
| Vitamin B3 | 3.354mg | 1.955mg | 9% |
| Calcium | 92mg | 160mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Zinc | 2.73mg | 2.2mg | 5% |
| Vitamin B5 | 0.68mg | 0.899mg | 4% |
| Fats | 1.95g | 0.9g | 2% |
| Vitamin E | 0.21mg | 1% | |
| Polyunsaturated fat | 0.552g | 0.387g | 1% |
| Net carbs | 5.13g | 47.75g | N/A |
| Sugar | 2.12g | N/A | |
| Manganese | 1mg | 1mg | 0% |
| Saturated fat | 0.188g | 0.232g | 0% |
| Monounsaturated fat | 0.172g | 0.078g | 0% |
| Tryptophan | 0.286mg | 0.252mg | 0% |
| Threonine | 1.099mg | 0.894mg | 0% |
| Isoleucine | 1.112mg | 0.938mg | 0% |
| Leucine | 1.798mg | 1.697mg | 0% |
| Lysine | 1.909mg | 1.459mg | 0% |
| Methionine | 0.576mg | 0.32mg | 0% |
| Phenylalanine | 0.915mg | 1.149mg | 0% |
| Valine | 1.116mg | 1.112mg | 0% |
| Histidine | 0.49mg | 0.592mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
983%
60%
Minerals Daily Need Coverage Score
129%
135%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.044g)
Which food is cheaper?
Clam is cheaper (difference - $1.6)
Which food is lower in Cholesterol?
Black turtle bean is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Black turtle bean contains less Sodium (difference - 1193mg)
Which food is lower in glycemic index?
Black turtle bean is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
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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.