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Clam vs. Soybean — In-Depth Nutrition Comparison

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How are Clam and Soybean different?

  • Clam has more Vitamin B12, Selenium, Copper, Vitamin C, Vitamin A RAE, and Vitamin B3, however, Soybean is richer in Iron, and Fiber.
  • Clam covers your daily need of Vitamin B12 4120% more than Soybean.

Mollusks, clam, mixed species, cooked, moist heat and Soybeans, mature cooked, boiled, without salt types were used in this article.

Infographic

Clam vs Soybean 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
6
:
Contains more Phosphorus +38%
Contains more Potassium +21.9%
Contains more Zinc +137.4%
Contains more Copper +69%
Contains more Manganese +21.4%
Contains more Selenium +776.7%
Contains more Calcium +10.9%
Contains more Iron +82.9%
Contains more Magnesium +377.8%
Contains less Sodium -99.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Phosphorus +38%
Contains more Potassium +21.9%
Contains more Zinc +137.4%
Contains more Copper +69%
Contains more Manganese +21.4%
Contains more Selenium +776.7%
Contains more Calcium +10.9%
Contains more Iron +82.9%
Contains more Magnesium +377.8%
Contains less Sodium -99.9%

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
6
:
Contains more Vitamin A +6233.3%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +49.5%
Contains more Vitamin B3 +740.6%
Contains more Vitamin B5 +279.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +112.7%
Contains more Folate +86.2%
Equal in Vitamin B1 - 0.155
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +6233.3%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +49.5%
Contains more Vitamin B3 +740.6%
Contains more Vitamin B5 +279.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +112.7%
Contains more Folate +86.2%
Equal in Vitamin B1 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
Contains more Protein +40.3%
Contains more Other +95.3%
Contains more Fats +360%
Contains more Carbs +63%
Equal in Water - 62.55
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Protein +40.3%
Contains more Other +95.3%
Contains more Fats +360%
Contains more Carbs +63%
Equal in Water - 62.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1051.7%
Contains more Polyunsaturated fat +817.4%
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -85.5%
Contains more Monounsaturated Fat +1051.7%
Contains more Polyunsaturated fat +817.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Soybean Opinion
Net carbs 5.13g 2.36g Clam
Protein 25.55g 18.21g Clam
Fats 1.95g 8.97g Soybean
Carbs 5.13g 8.36g Soybean
Calories 148kcal 172kcal Soybean
Sugar 3g Clam
Fiber 0g 6g Soybean
Calcium 92mg 102mg Soybean
Iron 2.81mg 5.14mg Soybean
Magnesium 18mg 86mg Soybean
Phosphorus 338mg 245mg Clam
Potassium 628mg 515mg Clam
Sodium 1202mg 1mg Soybean
Zinc 2.73mg 1.15mg Clam
Copper 0.688mg 0.407mg Clam
Manganese 1mg 0.824mg Clam
Selenium 64µg 7.3µg Clam
Vitamin A 570IU 9IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.35mg Soybean
Vitamin C 22.1mg 1.7mg Clam
Vitamin B1 0.15mg 0.155mg Soybean
Vitamin B2 0.426mg 0.285mg Clam
Vitamin B3 3.354mg 0.399mg Clam
Vitamin B5 0.68mg 0.179mg Clam
Vitamin B6 0.11mg 0.234mg Soybean
Folate 29µg 54µg Soybean
Vitamin B12 98.89µg 0µg Clam
Vitamin K 19.2µg Soybean
Tryptophan 0.286mg 0.242mg Clam
Threonine 1.099mg 0.723mg Clam
Isoleucine 1.112mg 0.807mg Clam
Leucine 1.798mg 1.355mg Clam
Lysine 1.909mg 1.108mg Clam
Methionine 0.576mg 0.224mg Clam
Phenylalanine 0.915mg 0.869mg Clam
Valine 1.116mg 0.831mg Clam
Histidine 0.49mg 0.449mg Clam
Cholesterol 67mg 0mg Soybean
Saturated Fat 0.188g 1.297g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 1.981g Soybean
Polyunsaturated fat 0.552g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
129%
Clam
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.109g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.