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  6. Clam vs. Lupin Bean Raw

Clam vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on the differences between clam and lupin Bean Raw

  • Clam is higher in vitamin B12 and selenium, yet lupin Bean Raw is higher in folate, fiber, manganese, magnesium, vitamin B1, copper, and protein.
  • Clam covers your daily vitamin B12 needs 4120% more than lupin Bean Raw.
  • Clam contains 80 times more sodium than lupin Bean Raw. While clam contains 1202mg of sodium, lupin Bean Raw contains only 15mg.

Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Lupins, mature seeds, raw.

Infographic

Clam vs Lupin Bean Raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +680.5%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +91.3%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +55.2%
Contains more CopperCopper +48.5%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +30.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +138.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Clam
Clam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin CVitamin C +360.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B5Vitamin B5 +10.3%
Contains more Vitamin B6Vitamin B6 +224.5%
Contains more FolateFolate +1124.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Clam Lupin Bean Raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 8.2µg 101%
Folate 29µg 355µg 82%
Fiber 0g 18.9g 76%
Manganese 1mg 2.382mg 60%
Sodium 1202mg 15mg 52%
Magnesium 18mg 198mg 43%
Vitamin B1 0.15mg 0.64mg 41%
Copper 0.688mg 1.022mg 37%
Cholesterol 67mg 0mg 22%
Protein 25.55g 36.17g 21%
Vitamin C 22.1mg 4.8mg 19%
Iron 2.81mg 4.36mg 19%
Vitamin A 171µg 0µg 19%
Vitamin B6 0.11mg 0.357mg 19%
Zinc 2.73mg 4.75mg 18%
Vitamin B2 0.426mg 0.22mg 16%
Phosphorus 338mg 440mg 15%
Polyunsaturated fat 0.552g 2.439g 13%
Fats 1.95g 9.74g 12%
Carbs 5.13g 40.37g 12%
Calories 148kcal 371kcal 11%
Potassium 628mg 1013mg 11%
Monounsaturated fat 0.172g 3.94g 9%
Calcium 92mg 176mg 8%
Vitamin B3 3.354mg 2.19mg 7%
Saturated fat 0.188g 1.156g 4%
Vitamin B5 0.68mg 0.75mg 1%
Protein per 100 calories 17g 9.7g N/A
Calories per 10 g protein 58kcal 103kcal N/A
Weight per 100 calories 68g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 5.5 N/A
Net carbs 5.13g 21.47g N/A
Tryptophan 0.286mg 0.289mg 0%
Threonine 1.099mg 1.331mg 0%
Isoleucine 1.112mg 1.615mg 0%
Leucine 1.798mg 2.743mg 0%
Lysine 1.909mg 1.933mg 0%
Methionine 0.576mg 0.255mg 0%
Phenylalanine 0.915mg 1.435mg 0%
Valine 1.116mg 1.51mg 0%
Histidine 0.49mg 1.03mg 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
1
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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +509.6%
Contains more ProteinProtein +41.6%
Contains more FatsFats +399.5%
Contains more CarbsCarbs +686.9%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -83.7%
Contains more Mono. FatMonounsaturated fat +2190.7%
Contains more Poly. FatPolyunsaturated fat +341.8%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.