Clam vs. Soup beans — In-Depth Nutrition Comparison

Compare

What are the main differences between clam and soup beans?

Clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, vitamin C, and zinc, while soup beans are higher in vitamin A.
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 sodium.
Soup beans have a higher glycemic index (64) than clam (27).

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

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

Soup beans

Contains more CalciumCalcium	+187.5%
Contains more PotassiumPotassium	+258.9%
Contains more IronIron	+111.3%
Contains more CopperCopper	+330%
Contains more ZincZinc	+520.5%
Contains more PhosphorusPhosphorus	+472.9%
Contains more ManganeseManganese	+244.8%
Contains more SeleniumSelenium	+827.5%

Contains less SodiumSodium

-66.7%

~equal in Magnesium ~19mg

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

Soup beans

Contains more Vitamin CVitamin C	+1127.8%
Contains more Vitamin AVitamin A	+111.1%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B2Vitamin B2	+610%
Contains more Vitamin B3Vitamin B3	+379.1%
Contains more Vitamin B5Vitamin B5	+1600%
Contains more Vitamin B6Vitamin B6	+120%
Contains more Vitamin B12Vitamin B12	+329533.3%
Contains more FolateFolate	+141.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	98.89µg	0.03µg	4119%
Selenium	64µg	6.9µg	104%
Copper	0.688mg	0.16mg	59%
Protein	25.55g	5.19g	41%
Phosphorus	338mg	59mg	40%
Sodium	1202mg	400mg	35%
Manganese	1mg	0.29mg	31%
Vitamin B2	0.426mg	0.06mg	28%
Vitamin C	22.1mg	1.8mg	23%
Zinc	2.73mg	0.44mg	21%
Cholesterol	67mg	9mg	19%
Iron	2.81mg	1.33mg	19%
Fiber	0g	4.6g	18%
Vitamin B3	3.354mg	0.7mg	17%
Potassium	628mg	175mg	13%
Vitamin B5	0.68mg	0.04mg	13%
Vitamin A	171µg	81µg	10%
Vitamin B1	0.15mg	0.06mg	8%
Calcium	92mg	32mg	6%
Vitamin B6	0.11mg	0.05mg	5%
Saturated fat	0.188g	1.37g	5%
Folate	29µg	12µg	4%
Monounsaturated fat	0.172g	1.58g	4%
Calories	148kcal	95kcal	3%
Carbs	5.13g	11.16g	2%
Fats	1.95g	3.5g	2%
Polyunsaturated fat	0.552g	0.39g	1%
Net carbs	5.13g	6.56g	N/A
Magnesium	18mg	19mg	0%
Tryptophan	0.286mg		0%
Threonine	1.099mg		0%
Isoleucine	1.112mg		0%
Leucine	1.798mg		0%
Lysine	1.909mg		0%
Methionine	0.576mg		0%
Phenylalanine	0.915mg		0%
Valine	1.116mg		0%
Histidine	0.49mg		0%
Omega-3 - EPA	0.138g		N/A
Omega-3 - DHA	0.146g		N/A
Omega-3 - DPA	0.104g		N/A