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  6. Clam vs. Black turtle bean

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.
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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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%
~equal in Manganese ~1mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
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%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Black turtle bean 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

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
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 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
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
33% 11% 56%
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%

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.