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  6. Clam vs. Lupin Bean

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 B3 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.
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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more CalciumCalcium +80.4%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +134.2%
Contains more CopperCopper +197.8%
Contains more ZincZinc +97.8%
Contains more PhosphorusPhosphorus +164.1%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +2361.5%
Contains more MagnesiumMagnesium +200%
Contains less SodiumSodium -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
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +1909.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +703.8%
Contains more Vitamin B3Vitamin B3 +577.6%
Contains more Vitamin B5Vitamin B5 +261.7%
Contains more Vitamin B6Vitamin B6 +1122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +103.4%
~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 Lupin Bean DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 2.6µg 112%
Sodium 1202mg 4mg 52%
Copper 0.688mg 0.231mg 51%
Phosphorus 338mg 128mg 30%
Vitamin B2 0.426mg 0.053mg 29%
Vitamin C 22.1mg 1.1mg 23%
Cholesterol 67mg 0mg 22%
Protein 25.55g 15.57g 20%
Iron 2.81mg 1.2mg 20%
Vitamin A 171µg 0µg 19%
Vitamin B3 3.354mg 0.495mg 18%
Manganese 1mg 0.676mg 14%
Zinc 2.73mg 1.38mg 12%
Fiber 0g 2.8g 11%
Potassium 628mg 245mg 11%
Vitamin B5 0.68mg 0.188mg 10%
Magnesium 18mg 54mg 9%
Folate 29µg 59µg 8%
Vitamin B6 0.11mg 0.009mg 8%
Calcium 92mg 51mg 4%
Monounsaturated fat 0.172g 1.18g 3%
Carbs 5.13g 9.88g 2%
Saturated fat 0.188g 0.346g 1%
Polyunsaturated fat 0.552g 0.73g 1%
Calories 148kcal 119kcal 1%
Vitamin B1 0.15mg 0.134mg 1%
Fats 1.95g 2.92g 1%
Net carbs 5.13g 7.08g N/A
Tryptophan 0.286mg 0.125mg 0%
Threonine 1.099mg 0.573mg 0%
Isoleucine 1.112mg 0.695mg 0%
Leucine 1.798mg 1.181mg 0%
Lysine 1.909mg 0.832mg 0%
Methionine 0.576mg 0.11mg 0%
Phenylalanine 0.915mg 0.618mg 0%
Valine 1.116mg 0.65mg 0%
Histidine 0.49mg 0.443mg 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
2
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 ProteinProtein +64.1%
Contains more OtherOther +578.2%
Contains more FatsFats +49.7%
Contains more CarbsCarbs +92.6%
Contains more WaterWater +11.7%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -45.7%
Contains more Mono. FatMonounsaturated fat +586%
Contains more Poly. FatPolyunsaturated fat +32.2%

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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. 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.