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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.
Contains more Selenium +1900%
Contains more Calcium +55.4%
Contains more Iron +191.8%
Contains more Magnesium +677.8%
Contains more Phosphorus +20.4%
Contains more Potassium +123.9%
Contains less Sodium -98%
Contains more Copper +39.2%
Equal in Zinc - 2.79
Equal in Manganese - 1.021
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Selenium +1900%
Contains more Calcium +55.4%
Contains more Iron +191.8%
Contains more Magnesium +677.8%
Contains more Phosphorus +20.4%
Contains more Potassium +123.9%
Contains less Sodium -98%
Contains more Copper +39.2%
Equal in Zinc - 2.79
Equal in Manganese - 1.021

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +391.1%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +260.9%
Contains more Folate +1258.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +391.1%
Contains more Vitamin B2 +94.5%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +252.7%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +260.9%
Contains more Folate +1258.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +134.9%
Contains more Water +441.6%
Contains more Carbs +1069.8%
Equal in Protein - 23.58
Equal in Other - 3.83
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 Fats +134.9%
Contains more Water +441.6%
Contains more Carbs +1069.8%
Equal in Protein - 23.58
Equal in Other - 3.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +20.8%
Contains less Saturated Fat -36.2%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +20.8%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 5.13g 35.11g Kidney beans raw
Protein 25.55g 23.58g Clam
Fats 1.95g 0.83g Clam
Carbs 5.13g 60.01g Kidney beans raw
Calories 148kcal 333kcal Kidney beans raw
Sugar 2.23g Clam
Fiber 0g 24.9g Kidney beans raw
Calcium 92mg 143mg Kidney beans raw
Iron 2.81mg 8.2mg Kidney beans raw
Magnesium 18mg 140mg Kidney beans raw
Phosphorus 338mg 407mg Kidney beans raw
Potassium 628mg 1406mg Kidney beans raw
Sodium 1202mg 24mg Kidney beans raw
Zinc 2.73mg 2.79mg Kidney beans raw
Copper 0.688mg 0.958mg Kidney beans raw
Manganese 1mg 1.021mg Kidney beans raw
Selenium 64µg 3.2µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.22mg Kidney beans raw
Vitamin C 22.1mg 4.5mg 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
Folate 29µg 394µg Kidney beans raw
Vitamin B12 98.89µg 0µg Clam
Vitamin K 19µg Kidney beans raw
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
Cholesterol 67mg 0mg Kidney beans raw
Saturated Fat 0.188g 0.12g Kidney beans raw
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 0.064g Clam
Polyunsaturated fat 0.552g 0.457g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
60%
Kidney beans raw
Minerals Daily Need Coverage Score
129%
Clam
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 1178mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 67mg)
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.