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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 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, and Copper.
  • Clam covers your daily Vitamin B12 needs 4120% more than Lupin Bean Raw.

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

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
1
:
9
Lupin Bean Raw
Lupin Bean Raw
Contains more Selenium +680.5%
Contains more Calcium +91.3%
Contains more Iron +55.2%
Contains more Magnesium +1000%
Contains more Phosphorus +30.2%
Contains more Potassium +61.3%
Contains less Sodium -98.8%
Contains more Zinc +74%
Contains more Copper +48.5%
Contains more Manganese +138.2%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Selenium +680.5%
Contains more Calcium +91.3%
Contains more Iron +55.2%
Contains more Magnesium +1000%
Contains more Phosphorus +30.2%
Contains more Potassium +61.3%
Contains less Sodium -98.8%
Contains more Zinc +74%
Contains more Copper +48.5%
Contains more Manganese +138.2%

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
:
5
Lupin Bean Raw
Lupin Bean Raw
Contains more Vitamin A +∞%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +224.5%
Contains more Folate +1124.1%
Clam
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%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +224.5%
Contains more Folate +1124.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains more Water +509.6%
Contains more Other +13.7%
Contains more Protein +41.6%
Contains more Fats +399.5%
Contains more Carbs +686.9%
Clam
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
Lupin Bean Raw
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 Water +509.6%
Contains more Other +13.7%
Contains more Protein +41.6%
Contains more Fats +399.5%
Contains more Carbs +686.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Lupin Bean Raw
Lupin Bean Raw
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +2190.7%
Contains more Polyunsaturated fat +341.8%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains less Saturated Fat -83.7%
Contains more Monounsaturated Fat +2190.7%
Contains more Polyunsaturated fat +341.8%

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 Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Lupin Bean Raw Opinion
Net carbs 5.13g 21.47g Lupin Bean Raw
Protein 25.55g 36.17g Lupin Bean Raw
Fats 1.95g 9.74g Lupin Bean Raw
Carbs 5.13g 40.37g Lupin Bean Raw
Calories 148kcal 371kcal Lupin Bean Raw
Fiber 0g 18.9g Lupin Bean Raw
Calcium 92mg 176mg Lupin Bean Raw
Iron 2.81mg 4.36mg Lupin Bean Raw
Magnesium 18mg 198mg Lupin Bean Raw
Phosphorus 338mg 440mg Lupin Bean Raw
Potassium 628mg 1013mg Lupin Bean Raw
Sodium 1202mg 15mg Lupin Bean Raw
Zinc 2.73mg 4.75mg Lupin Bean Raw
Copper 0.688mg 1.022mg Lupin Bean Raw
Manganese 1mg 2.382mg Lupin Bean Raw
Selenium 64µg 8.2µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin C 22.1mg 4.8mg Clam
Vitamin B1 0.15mg 0.64mg Lupin Bean Raw
Vitamin B2 0.426mg 0.22mg Clam
Vitamin B3 3.354mg 2.19mg Clam
Vitamin B5 0.68mg 0.75mg Lupin Bean Raw
Vitamin B6 0.11mg 0.357mg Lupin Bean Raw
Folate 29µg 355µg Lupin Bean Raw
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.289mg Lupin Bean Raw
Threonine 1.099mg 1.331mg Lupin Bean Raw
Isoleucine 1.112mg 1.615mg Lupin Bean Raw
Leucine 1.798mg 2.743mg Lupin Bean Raw
Lysine 1.909mg 1.933mg Lupin Bean Raw
Methionine 0.576mg 0.255mg Clam
Phenylalanine 0.915mg 1.435mg Lupin Bean Raw
Valine 1.116mg 1.51mg Lupin Bean Raw
Histidine 0.49mg 1.03mg Lupin Bean Raw
Cholesterol 67mg 0mg Lupin Bean Raw
Saturated Fat 0.188g 1.156g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 3.94g Lupin Bean Raw
Polyunsaturated fat 0.552g 2.439g Lupin Bean Raw

Which food is preferable for your diet?

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

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
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
129%
Clam
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.968g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.