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  6. Clam vs. Chickpea raw

Clam vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between clam and chickpea raw

  • Clam is higher in vitamin B12, selenium, and vitamin C, yet chickpea raw is higher in manganese, folate, fiber, vitamin B6, and vitamin B1.
  • Clam covers your daily vitamin B12 needs 4120% more than chickpea raw.
  • The amount of cholesterol in chickpea raw is lower.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Clam vs Chickpea 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
3
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +61.4%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +338.9%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +53.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +2030.6%
~equal in Copper ~0.656mg
~equal in Zinc ~2.76mg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +452.5%
Contains more Vitamin AVitamin A +5600%
Contains more Vitamin B2Vitamin B2 +100.9%
Contains more Vitamin B3Vitamin B3 +117.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B5Vitamin B5 +133.5%
Contains more Vitamin B6Vitamin B6 +386.4%
Contains more FolateFolate +1820.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Clam Chickpea raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Manganese 1mg 21.306mg 883%
Folate 29µg 557µg 132%
Selenium 64µg 0µg 116%
Sodium 1202mg 24mg 51%
Fiber 0g 12.2g 49%
Vitamin B6 0.11mg 0.535mg 33%
Vitamin B1 0.15mg 0.477mg 27%
Cholesterol 67mg 0mg 22%
Vitamin C 22.1mg 4mg 20%
Vitamin A 171µg 3µg 19%
Iron 2.81mg 4.31mg 19%
Carbs 5.13g 62.95g 19%
Vitamin B5 0.68mg 1.588mg 18%
Choline 99.3mg 18%
Vitamin B2 0.426mg 0.212mg 16%
Magnesium 18mg 79mg 15%
Polyunsaturated fat 0.552g 2.731g 15%
Calories 148kcal 378kcal 12%
Phosphorus 338mg 252mg 12%
Vitamin B3 3.354mg 1.541mg 11%
Protein 25.55g 20.47g 10%
Vitamin K 9µg 8%
Fats 1.95g 6.04g 6%
Vitamin E 0.82mg 5%
Copper 0.688mg 0.656mg 4%
Calcium 92mg 57mg 4%
Potassium 628mg 718mg 3%
Monounsaturated fat 0.172g 1.377g 3%
Saturated fat 0.188g 0.603g 2%
Net carbs 5.13g 50.75g N/A
Sugar 10.7g N/A
Zinc 2.73mg 2.76mg 0%
Tryptophan 0.286mg 0.2mg 0%
Threonine 1.099mg 0.766mg 0%
Isoleucine 1.112mg 0.882mg 0%
Leucine 1.798mg 1.465mg 0%
Lysine 1.909mg 1.377mg 0%
Methionine 0.576mg 0.27mg 0%
Phenylalanine 0.915mg 1.103mg 0%
Valine 1.116mg 0.865mg 0%
Histidine 0.49mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more ProteinProtein +24.8%
Contains more WaterWater +728.6%
Contains more OtherOther +30.4%
Contains more FatsFats +209.7%
Contains more CarbsCarbs +1127.1%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -68.8%
Contains more Mono. FatMonounsaturated fat +700.6%
Contains more Poly. FatPolyunsaturated fat +394.7%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.