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  6. Clam vs. Kidney beans raw

Clam vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between clam and kidney beans raw?

  • Clam is richer in vitamin B12 and selenium, while kidney beans raw is higher in fiber, folate, iron, vitamin B1, copper, magnesium, and potassium.
  • Clam's daily need coverage for vitamin B12 is 4120% higher.
  • Kidney beans raw has 50 times less sodium than clam. Clam has 1202mg of sodium, while kidney beans raw has 24mg.

We used Mollusks, clam, mixed species, cooked, moist heat and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Clam vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +1900%
Contains more MagnesiumMagnesium +677.8%
Contains more CalciumCalcium +55.4%
Contains more PotassiumPotassium +123.9%
Contains more IronIron +191.8%
Contains more CopperCopper +39.2%
Contains more PhosphorusPhosphorus +20.4%
Contains less SodiumSodium -98%
~equal in Zinc ~2.79mg
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +391.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +252.7%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B6Vitamin B6 +260.9%
Contains more FolateFolate +1258.6%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Kidney beans raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 3.2µg 111%
Fiber 0g 24.9g 100%
Folate 29µg 394µg 91%
Iron 2.81mg 8.2mg 67%
Sodium 1202mg 24mg 51%
Vitamin B1 0.15mg 0.529mg 32%
Copper 0.688mg 0.958mg 30%
Magnesium 18mg 140mg 29%
Potassium 628mg 1406mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.11mg 0.397mg 22%
Vitamin C 22.1mg 4.5mg 20%
Vitamin A 171µg 0µg 19%
Carbs 5.13g 60.01g 18%
Vitamin K 19µg 16%
Vitamin B2 0.426mg 0.219mg 16%
Phosphorus 338mg 407mg 10%
Calories 148kcal 333kcal 9%
Vitamin B3 3.354mg 2.06mg 8%
Calcium 92mg 143mg 5%
Protein 25.55g 23.58g 4%
Vitamin B5 0.68mg 0.78mg 2%
Fats 1.95g 0.83g 2%
Manganese 1mg 1.021mg 1%
Vitamin E 0.22mg 1%
Polyunsaturated fat 0.552g 0.457g 1%
Zinc 2.73mg 2.79mg 1%
Net carbs 5.13g 35.11g N/A
Sugar 2.23g N/A
Saturated fat 0.188g 0.12g 0%
Monounsaturated fat 0.172g 0.064g 0%
Tryptophan 0.286mg 0.279mg 0%
Threonine 1.099mg 0.992mg 0%
Isoleucine 1.112mg 1.041mg 0%
Leucine 1.798mg 1.882mg 0%
Lysine 1.909mg 1.618mg 0%
Methionine 0.576mg 0.355mg 0%
Phenylalanine 0.915mg 1.275mg 0%
Valine 1.116mg 1.233mg 0%
Histidine 0.49mg 0.656mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +134.9%
Contains more WaterWater +441.6%
Contains more CarbsCarbs +1069.8%
~equal in Protein ~23.58g
~equal in Other ~3.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +168.8%
Contains more Poly. FatPolyunsaturated fat +20.8%
Contains less Sat. FatSaturated fat -36.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.