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Clam vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the main differences between Clam and Lupin Bean?

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, Vitamin C, Iron, and Vitamin A RAE than Lupin Bean.
  • Clam's daily need coverage for Vitamin B12 is 4120% higher.

We used Mollusks, clam, mixed species, cooked, moist heat and Lupins, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Clam vs Lupin Bean 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.
Contains more Calcium +80.4%
Contains more Iron +134.2%
Contains more Phosphorus +164.1%
Contains more Potassium +156.3%
Contains more Zinc +97.8%
Contains more Copper +197.8%
Contains more Manganese +47.9%
Contains more Selenium +2361.5%
Contains more Magnesium +200%
Contains less Sodium -99.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +80.4%
Contains more Iron +134.2%
Contains more Phosphorus +164.1%
Contains more Potassium +156.3%
Contains more Zinc +97.8%
Contains more Copper +197.8%
Contains more Manganese +47.9%
Contains more Selenium +2361.5%
Contains more Magnesium +200%
Contains less Sodium -99.7%

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
8
:
Contains more Vitamin A +8042.9%
Contains more Vitamin C +1909.1%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +703.8%
Contains more Vitamin B3 +577.6%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +1122.2%
Contains more Vitamin B12 +∞%
Contains more Folate +103.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +8042.9%
Contains more Vitamin C +1909.1%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +703.8%
Contains more Vitamin B3 +577.6%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +1122.2%
Contains more Vitamin B12 +∞%
Contains more Folate +103.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +64.1%
Contains more Other +578.2%
Contains more Fats +49.7%
Contains more Carbs +92.6%
Contains more Water +11.7%
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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +64.1%
Contains more Other +578.2%
Contains more Fats +49.7%
Contains more Carbs +92.6%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +586%
Contains more Polyunsaturated fat +32.2%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +586%
Contains more Polyunsaturated fat +32.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Lupin Bean
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Clam Lupin Bean Opinion
Net carbs 5.13g 7.08g Lupin Bean
Protein 25.55g 15.57g Clam
Fats 1.95g 2.92g Lupin Bean
Carbs 5.13g 9.88g Lupin Bean
Calories 148kcal 119kcal Clam
Fiber 0g 2.8g Lupin Bean
Calcium 92mg 51mg Clam
Iron 2.81mg 1.2mg Clam
Magnesium 18mg 54mg Lupin Bean
Phosphorus 338mg 128mg Clam
Potassium 628mg 245mg Clam
Sodium 1202mg 4mg Lupin Bean
Zinc 2.73mg 1.38mg Clam
Copper 0.688mg 0.231mg Clam
Manganese 1mg 0.676mg Clam
Selenium 64µg 2.6µg Clam
Vitamin A 570IU 7IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin C 22.1mg 1.1mg Clam
Vitamin B1 0.15mg 0.134mg Clam
Vitamin B2 0.426mg 0.053mg Clam
Vitamin B3 3.354mg 0.495mg Clam
Vitamin B5 0.68mg 0.188mg Clam
Vitamin B6 0.11mg 0.009mg Clam
Folate 29µg 59µg Lupin Bean
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.125mg Clam
Threonine 1.099mg 0.573mg Clam
Isoleucine 1.112mg 0.695mg Clam
Leucine 1.798mg 1.181mg Clam
Lysine 1.909mg 0.832mg Clam
Methionine 0.576mg 0.11mg Clam
Phenylalanine 0.915mg 0.618mg Clam
Valine 1.116mg 0.65mg Clam
Histidine 0.49mg 0.443mg Clam
Cholesterol 67mg 0mg Lupin Bean
Saturated Fat 0.188g 0.346g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 1.18g Lupin Bean
Polyunsaturated fat 0.552g 0.73g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
10%
Lupin Bean
Minerals Daily Need Coverage Score
129%
Clam
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Lupin Bean
Lupin Bean is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.158g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.