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Clam vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are Clam and Cranberry bean raw different?

  • Clam has more Vitamin B12, Selenium, and Vitamin C, however, Cranberry bean raw is richer in Folate, Fiber, Vitamin B1, Magnesium, and Iron.
  • Clam covers your daily need of Vitamin B12 4120% more than Cranberry bean raw.
  • Cranberry bean raw contains less Cholesterol.

Mollusks, clam, mixed species, cooked, moist heat and Beans, cranberry (roman), mature seeds, raw types were used in this article.

Infographic

Clam vs Cranberry bean raw 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
1
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +403.9%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +38%
Contains more PotassiumPotassium +112.1%
Contains more IronIron +77.9%
Contains more CopperCopper +15.4%
Contains more ZincZinc +33%
Contains more PhosphorusPhosphorus +10.1%
Contains less SodiumSodium -99.5%
~equal in Manganese ~0.92mg

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
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% 34% 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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +28400%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +398%
Contains more Vitamin B6Vitamin B6 +180.9%
Contains more FolateFolate +1982.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +58.5%
Contains more WaterWater +413.6%
Contains more OtherOther +13%
Contains more CarbsCarbs +1070.6%
~equal in Protein ~23.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated Fat -40.5%
Contains more Mono. FatMonounsaturated Fat +62.3%
~equal in Polyunsaturated fat ~0.527g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Cranberry bean raw Opinion
Calories 148kcal 335kcal Cranberry bean raw
Protein 25.55g 23.03g Clam
Fats 1.95g 1.23g Clam
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 35.35g Cranberry bean raw
Carbs 5.13g 60.05g Cranberry bean raw
Cholesterol 67mg 0mg Cranberry bean raw
Magnesium 18mg 156mg Cranberry bean raw
Calcium 92mg 127mg Cranberry bean raw
Potassium 628mg 1332mg Cranberry bean raw
Iron 2.81mg 5mg Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Copper 0.688mg 0.794mg Cranberry bean raw
Zinc 2.73mg 3.63mg Cranberry bean raw
Phosphorus 338mg 372mg Cranberry bean raw
Sodium 1202mg 6mg Cranberry bean raw
Vitamin A 570IU 2IU Clam
Vitamin A RAE 171µg 0µg Clam
Manganese 1mg 0.92mg Clam
Selenium 64µg 12.7µg Clam
Vitamin B1 0.15mg 0.747mg Cranberry bean raw
Vitamin B2 0.426mg 0.213mg Clam
Vitamin B3 3.354mg 1.455mg Clam
Vitamin B5 0.68mg 0.748mg Cranberry bean raw
Vitamin B6 0.11mg 0.309mg Cranberry bean raw
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 604µg Cranberry bean raw
Saturated Fat 0.188g 0.316g Clam
Monounsaturated Fat 0.172g 0.106g Clam
Polyunsaturated fat 0.552g 0.527g Clam
Tryptophan 0.286mg 0.273mg Clam
Threonine 1.099mg 0.969mg Clam
Isoleucine 1.112mg 1.017mg Clam
Leucine 1.798mg 1.838mg Cranberry bean raw
Lysine 1.909mg 1.58mg Clam
Methionine 0.576mg 0.346mg Clam
Phenylalanine 0.915mg 1.245mg Cranberry bean raw
Valine 1.116mg 1.205mg Cranberry bean raw
Histidine 0.49mg 0.641mg Cranberry bean raw
Omega-3 - EPA 0.138g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - DPA 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
981%
Clam
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
129%
Clam
117%
Cranberry bean raw

Comparison summary

Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 1196mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 8)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.