Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Clam
  5. Compare
  6. Clam vs. Black gram

Clam vs. Black gram — In-Depth Nutrition Comparison

Compare

Important differences between clam and black gram

  • Clam has more vitamin B12, selenium, and vitamin C; however, black gram has more fiber, iron, magnesium, folate, copper, and manganese.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Black gram is lower in sodium.
  • Black gram has a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Mungo beans, mature seeds, raw.

Infographic

Clam vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +680.5%
Contains more MagnesiumMagnesium +1383.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +169.4%
Contains more CopperCopper +42.6%
Contains more ZincZinc +22.7%
Contains more PhosphorusPhosphorus +12.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +52.7%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +131.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +82%
Contains more Vitamin B5Vitamin B5 +33.2%
Contains more Vitamin B6Vitamin B6 +155.5%
Contains more FolateFolate +644.8%
~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 Black gram DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 8.2µg 101%
Fiber 0g 18.3g 73%
Iron 2.81mg 7.57mg 60%
Magnesium 18mg 267mg 59%
Sodium 1202mg 38mg 51%
Folate 29µg 216µg 47%
Copper 0.688mg 0.981mg 33%
Vitamin C 22.1mg 0mg 25%
Manganese 1mg 1.527mg 23%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 1µg 19%
Carbs 5.13g 58.99g 18%
Vitamin B2 0.426mg 0.254mg 13%
Vitamin B6 0.11mg 0.281mg 13%
Vitamin B3 3.354mg 1.447mg 12%
Vitamin B1 0.15mg 0.273mg 10%
Calories 148kcal 341kcal 10%
Potassium 628mg 983mg 10%
Phosphorus 338mg 379mg 6%
Zinc 2.73mg 3.35mg 6%
Vitamin B5 0.68mg 0.906mg 5%
Calcium 92mg 138mg 5%
Polyunsaturated fat 0.552g 1.071g 3%
Protein 25.55g 25.21g 1%
Fats 1.95g 1.64g 0%
Net carbs 5.13g 40.69g N/A
Saturated fat 0.188g 0.114g 0%
Monounsaturated fat 0.172g 0.085g 0%
Tryptophan 0.286mg 0.263mg 0%
Threonine 1.099mg 0.875mg 0%
Isoleucine 1.112mg 1.287mg 0%
Leucine 1.798mg 2.089mg 0%
Lysine 1.909mg 1.674mg 0%
Methionine 0.576mg 0.367mg 0%
Phenylalanine 0.915mg 1.473mg 0%
Valine 1.116mg 1.416mg 0%
Histidine 0.49mg 0.706mg 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
4
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +18.9%
Contains more WaterWater +489.3%
Contains more CarbsCarbs +1049.9%
~equal in Protein ~25.21g
~equal in Other ~3.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +102.4%
Contains less Sat. FatSaturated fat -39.4%
Contains more Poly. FatPolyunsaturated fat +94%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.