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  6. Clam vs. Green beans

Clam vs. Green beans — In-Depth Nutrition Comparison

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Important differences between clam and green beans

  • Green beans have less vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4120% more.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Clam vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +109.1%
Contains more PotassiumPotassium +330.1%
Contains more IronIron +332.3%
Contains more CopperCopper +1107%
Contains more ZincZinc +992%
Contains more PhosphorusPhosphorus +1065.5%
Contains more ManganeseManganese +250.9%
Contains more SeleniumSelenium +31900%
Contains less SodiumSodium -99.9%
~equal in Magnesium ~18mg

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
8
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +127.8%
Contains more Vitamin AVitamin A +434.4%
Contains more Vitamin B1Vitamin B1 +102.7%
Contains more Vitamin B2Vitamin B2 +339.2%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B5Vitamin B5 +818.9%
Contains more Vitamin B6Vitamin B6 +96.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +13.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Green beans DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.2µg 116%
Copper 0.688mg 0.057mg 70%
Sodium 1202mg 1mg 52%
Protein 25.55g 1.89g 47%
Phosphorus 338mg 29mg 44%
Vitamin K 47.9µg 40%
Manganese 1mg 0.285mg 31%
Iron 2.81mg 0.65mg 27%
Vitamin B2 0.426mg 0.097mg 25%
Zinc 2.73mg 0.25mg 23%
Cholesterol 67mg 0mg 22%
Vitamin B3 3.354mg 0.614mg 17%
Vitamin A 171µg 32µg 15%
Vitamin C 22.1mg 9.7mg 14%
Potassium 628mg 146mg 14%
Fiber 0g 3.2g 13%
Vitamin B5 0.68mg 0.074mg 12%
Vitamin B1 0.15mg 0.074mg 6%
Calories 148kcal 35kcal 6%
Calcium 92mg 44mg 5%
Vitamin B6 0.11mg 0.056mg 4%
Vitamin E 0.46mg 3%
Choline 16.9mg 3%
Fats 1.95g 0.28g 3%
Polyunsaturated fat 0.552g 0.145g 3%
Carbs 5.13g 7.88g 1%
Folate 29µg 33µg 1%
Saturated fat 0.188g 0.064g 1%
Net carbs 5.13g 4.68g N/A
Magnesium 18mg 18mg 0%
Sugar 3.63g N/A
Monounsaturated fat 0.172g 0.011g 0%
Tryptophan 0.286mg 0.02mg 0%
Threonine 1.099mg 0.082mg 0%
Isoleucine 1.112mg 0.069mg 0%
Leucine 1.798mg 0.116mg 0%
Lysine 1.909mg 0.091mg 0%
Methionine 0.576mg 0.023mg 0%
Phenylalanine 0.915mg 0.069mg 0%
Valine 1.116mg 0.093mg 0%
Histidine 0.49mg 0.035mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1251.9%
Contains more FatsFats +596.4%
Contains more OtherOther +411%
Contains more CarbsCarbs +53.6%
Contains more WaterWater +40.2%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +1463.6%
Contains more Poly. FatPolyunsaturated fat +280.7%
Contains less Sat. FatSaturated fat -66%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.