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  6. Clam vs. Soup beans

Clam vs. Soup beans — In-Depth Nutrition Comparison

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What are the main differences between Clam and Soup beans?

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Vitamin B2, Vitamin C, and Zinc than Soup beans.
  • Clam's daily need coverage for Vitamin B12 is 4119% higher.
  • Soup beans have 12 times less Vitamin C than Clam. Clam has 22.1mg of Vitamin C, while Soup beans have 1.8mg.
  • Soup beans are lower in Cholesterol.

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

Infographic

Clam vs Soup beans 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
:
2
Soup beans
Soup beans
Contains more Calcium +187.5%
Contains more Iron +111.3%
Contains more Phosphorus +472.9%
Contains more Potassium +258.9%
Contains more Zinc +520.5%
Contains more Copper +330%
Contains more Manganese +244.8%
Contains more Selenium +827.5%
Contains less Sodium -66.7%
Equal in Magnesium - 19
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains more Calcium +187.5%
Contains more Iron +111.3%
Contains more Phosphorus +472.9%
Contains more Potassium +258.9%
Contains more Zinc +520.5%
Contains more Copper +330%
Contains more Manganese +244.8%
Contains more Selenium +827.5%
Contains less Sodium -66.7%
Equal in Magnesium - 19

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
:
1
Soup beans
Soup beans
Contains more Vitamin C +1127.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +120%
Contains more Folate +141.7%
Contains more Vitamin B12 +329533.3%
Contains more Vitamin A +185.3%
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%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin C +1127.8%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +379.1%
Contains more Vitamin B5 +1600%
Contains more Vitamin B6 +120%
Contains more Folate +141.7%
Contains more Vitamin B12 +329533.3%
Contains more Vitamin A +185.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
:
3
Soup beans
Soup beans
Contains more Protein +392.3%
Contains more Other +145.4%
Contains more Fats +79.5%
Contains more Carbs +117.5%
Contains more Water +23.6%
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
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Protein +392.3%
Contains more Other +145.4%
Contains more Fats +79.5%
Contains more Carbs +117.5%
Contains more Water +23.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Soup beans
Soup beans
Contains less Saturated Fat -86.3%
Contains more Polyunsaturated fat +41.5%
Contains more Monounsaturated Fat +818.6%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains less Saturated Fat -86.3%
Contains more Polyunsaturated fat +41.5%
Contains more Monounsaturated Fat +818.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Soup beans Opinion
Net carbs 5.13g 6.56g Soup beans
Protein 25.55g 5.19g Clam
Fats 1.95g 3.5g Soup beans
Carbs 5.13g 11.16g Soup beans
Calories 148kcal 95kcal Clam
Fiber 0g 4.6g Soup beans
Calcium 92mg 32mg Clam
Iron 2.81mg 1.33mg Clam
Magnesium 18mg 19mg Soup beans
Phosphorus 338mg 59mg Clam
Potassium 628mg 175mg Clam
Sodium 1202mg 400mg Soup beans
Zinc 2.73mg 0.44mg Clam
Copper 0.688mg 0.16mg Clam
Manganese 1mg 0.29mg Clam
Selenium 64µg 6.9µg Clam
Vitamin A 570IU 1626IU Soup beans
Vitamin A RAE 171µg 81µg Clam
Vitamin C 22.1mg 1.8mg Clam
Vitamin B1 0.15mg 0.06mg Clam
Vitamin B2 0.426mg 0.06mg Clam
Vitamin B3 3.354mg 0.7mg Clam
Vitamin B5 0.68mg 0.04mg Clam
Vitamin B6 0.11mg 0.05mg Clam
Folate 29µg 12µg Clam
Vitamin B12 98.89µg 0.03µg Clam
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 67mg 9mg Soup beans
Saturated Fat 0.188g 1.37g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 1.58g Soup beans
Polyunsaturated fat 0.552g 0.39g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Soup beans
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
14%
Soup beans
Minerals Daily Need Coverage Score
129%
Clam
31%
Soup beans

Comparison summary

Which food contains less Sodium?
Soup beans
Soup beans contains less Sodium (difference - 802mg)
Which food is lower in Cholesterol?
Soup beans
Soup beans is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.182g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 37)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.