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  6. Clam vs. Navy bean raw

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

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A recap on differences between clam and navy bean raw

  • Clam is higher in vitamin B12, selenium, copper, phosphorus, and manganese, yet navy bean raw is higher in folate, vitamin B1, and magnesium.
  • Clam covers your daily vitamin B12 needs 4120% more than navy bean raw.
  • The glycemic index of clam is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Clam vs Navy 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
Clam
8
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +45.6%
Contains more CopperCopper +93.3%
Contains more ZincZinc +206.7%
Contains more PhosphorusPhosphorus +238%
Contains more ManganeseManganese +145.1%
Contains more SeleniumSelenium +10566.7%
Contains more MagnesiumMagnesium +461.1%
Contains less SodiumSodium -98.9%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +98.1%
Contains more Vitamin B3Vitamin B3 +174.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B5Vitamin B5 +21.3%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more FolateFolate +355.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Navy bean raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.6µg 115%
Sodium 1202mg 13mg 52%
Protein 25.55g 6.15g 39%
Copper 0.688mg 0.356mg 37%
Phosphorus 338mg 100mg 34%
Folate 29µg 132µg 26%
Manganese 1mg 0.408mg 26%
Cholesterol 67mg 0mg 22%
Vitamin B1 0.15mg 0.39mg 20%
Magnesium 18mg 101mg 20%
Vitamin A 171µg 0µg 19%
Zinc 2.73mg 0.89mg 17%
Vitamin B2 0.426mg 0.215mg 16%
Vitamin B3 3.354mg 1.22mg 13%
Iron 2.81mg 1.93mg 11%
Potassium 628mg 307mg 9%
Calcium 92mg 15mg 8%
Vitamin B6 0.11mg 0.191mg 6%
Calories 148kcal 67kcal 4%
Vitamin C 22.1mg 18.8mg 4%
Carbs 5.13g 13.05g 3%
Vitamin B5 0.68mg 0.825mg 3%
Fats 1.95g 0.7g 2%
Polyunsaturated fat 0.552g 0.407g 1%
Net carbs 5.13g 13.05g N/A
Saturated fat 0.188g 0.085g 0%
Monounsaturated fat 0.172g 0.052g 0%
Tryptophan 0.286mg 0.064mg 0%
Threonine 1.099mg 0.258mg 0%
Isoleucine 1.112mg 0.273mg 0%
Leucine 1.798mg 0.442mg 0%
Lysine 1.909mg 0.35mg 0%
Methionine 0.576mg 0.064mg 0%
Phenylalanine 0.915mg 0.31mg 0%
Valine 1.116mg 0.316mg 0%
Histidine 0.49mg 0.172mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +315.4%
Contains more FatsFats +178.6%
Contains more OtherOther +292.6%
Contains more CarbsCarbs +154.4%
Contains more WaterWater +24.4%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +230.8%
Contains more Poly. FatPolyunsaturated fat +35.6%
Contains less Sat. FatSaturated fat -54.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.