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  6. Clam vs. Lentil soup

Clam vs. Lentil soup — In-Depth Nutrition Comparison

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What are the main differences between clam and lentil soup?

  • Clam has more vitamin B12, selenium, copper, manganese, phosphorus, vitamin B2, vitamin C, zinc, and iron than lentil soup.
  • Clam's daily need coverage for vitamin B12 is 4115% higher.
  • Lentil soup has 213 times less selenium than clam. Clam has 64µg of selenium, while lentil soup has 0.3µg.
  • Lentil soup is lower in sodium.
  • Lentil soup has a higher glycemic index (44) than clam (27).

We used Mollusks, clam, mixed species, cooked, moist heat and Soup, lentil with ham, canned, ready-to-serve types in this comparison.

Infographic

Clam vs Lentil soup 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
9
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +441.2%
Contains more PotassiumPotassium +336.1%
Contains more IronIron +162.6%
Contains more CopperCopper +882.9%
Contains more ZincZinc +810%
Contains more PhosphorusPhosphorus +356.8%
Contains more ManganeseManganese +733.3%
Contains more SeleniumSelenium +21233.3%
Contains less SodiumSodium -55.7%

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
9
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +2342.9%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +846.7%
Contains more Vitamin B3Vitamin B3 +515.4%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin B12Vitamin B12 +82308.3%
Contains more FolateFolate +45%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Lentil soup DV% diff.
Vitamin B12 98.89µg 0.12µg 4115%
Selenium 64µg 0.3µg 116%
Copper 0.688mg 0.07mg 69%
Protein 25.55g 3.74g 44%
Phosphorus 338mg 74mg 38%
Manganese 1mg 0.12mg 38%
Vitamin B2 0.426mg 0.045mg 29%
Sodium 1202mg 532mg 29%
Vitamin C 22.1mg 1.7mg 23%
Iron 2.81mg 1.07mg 22%
Zinc 2.73mg 0.3mg 22%
Cholesterol 67mg 3mg 21%
Vitamin A 171µg 7µg 18%
Vitamin B3 3.354mg 0.545mg 18%
Potassium 628mg 144mg 14%
Vitamin B5 0.68mg 0.14mg 11%
Calcium 92mg 17mg 8%
Vitamin B1 0.15mg 0.07mg 7%
Calories 148kcal 56kcal 5%
Polyunsaturated fat 0.552g 0.13g 3%
Magnesium 18mg 9mg 2%
Vitamin B6 0.11mg 0.09mg 2%
Folate 29µg 20µg 2%
Carbs 5.13g 8.16g 1%
Fats 1.95g 1.12g 1%
Saturated fat 0.188g 0.45g 1%
Monounsaturated fat 0.172g 0.52g 1%
Net carbs 5.13g 8.16g N/A
Tryptophan 0.286mg 0%
Threonine 1.099mg 0%
Isoleucine 1.112mg 0%
Leucine 1.798mg 0%
Lysine 1.909mg 0%
Methionine 0.576mg 0%
Phenylalanine 0.915mg 0%
Valine 1.116mg 0%
Histidine 0.49mg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +583.2%
Contains more FatsFats +74.1%
Contains more OtherOther +203.3%
Contains more CarbsCarbs +59.1%
Contains more WaterWater +34.7%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -58.2%
Contains more Poly. FatPolyunsaturated fat +324.6%
Contains more Mono. FatMonounsaturated fat +202.3%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.