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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
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
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Kidney beans raw Opinion
Calories 148kcal 333kcal Kidney beans raw
Protein 25.55g 23.58g Clam
Fats 1.95g 0.83g Clam
Vitamin C 22.1mg 4.5mg Clam
Net carbs 5.13g 35.11g Kidney beans raw
Carbs 5.13g 60.01g Kidney beans raw
Cholesterol 67mg 0mg Kidney beans raw
Magnesium 18mg 140mg Kidney beans raw
Calcium 92mg 143mg Kidney beans raw
Potassium 628mg 1406mg Kidney beans raw
Iron 2.81mg 8.2mg Kidney beans raw
Sugar 2.23g Clam
Fiber 0g 24.9g Kidney beans raw
Copper 0.688mg 0.958mg Kidney beans raw
Zinc 2.73mg 2.79mg Kidney beans raw
Phosphorus 338mg 407mg Kidney beans raw
Sodium 1202mg 24mg Kidney beans raw
Vitamin A 570IU 0IU Clam
Vitamin A 171µg 0µg Clam
Vitamin E 0.22mg Kidney beans raw
Manganese 1mg 1.021mg Kidney beans raw
Selenium 64µg 3.2µg Clam
Vitamin B1 0.15mg 0.529mg Kidney beans raw
Vitamin B2 0.426mg 0.219mg Clam
Vitamin B3 3.354mg 2.06mg Clam
Vitamin B5 0.68mg 0.78mg Kidney beans raw
Vitamin B6 0.11mg 0.397mg Kidney beans raw
Vitamin B12 98.89µg 0µg Clam
Vitamin K 19µg Kidney beans raw
Folate 29µg 394µg Kidney beans raw
Saturated Fat 0.188g 0.12g Kidney beans raw
Monounsaturated Fat 0.172g 0.064g Clam
Polyunsaturated fat 0.552g 0.457g Clam
Tryptophan 0.286mg 0.279mg Clam
Threonine 1.099mg 0.992mg Clam
Isoleucine 1.112mg 1.041mg Clam
Leucine 1.798mg 1.882mg Kidney beans raw
Lysine 1.909mg 1.618mg Clam
Methionine 0.576mg 0.355mg Clam
Phenylalanine 0.915mg 1.275mg Kidney beans raw
Valine 1.116mg 1.233mg Kidney beans raw
Histidine 0.49mg 0.656mg Kidney beans raw
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Kidney beans 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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
129%
Clam
130%
Kidney beans raw

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1178mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 2.23g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1.2)
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. 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.