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  6. Clam vs. Soybean raw

Clam vs. Soybean raw — In-Depth Nutrition Comparison

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What are the differences between Clam and Soybean raw?

  • Clam is higher in Vitamin B12, and Selenium, however, Soybean raw is richer in Iron, Copper, Folate, Manganese, Magnesium, Vitamin B1, and Phosphorus.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Soybean raw contains 601 times less Sodium than Clam. Clam contains 1202mg of Sodium, while Soybean raw contains 2mg.

We used Mollusks, clam, mixed species, cooked, moist heat and Soybeans, mature seeds, raw types in this article.

Infographic

Clam vs Soybean 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
Soybean raw
Soybean raw
Contains more Selenium +259.6%
Contains more Calcium +201.1%
Contains more Iron +458.7%
Contains more Magnesium +1455.6%
Contains more Phosphorus +108.3%
Contains more Potassium +186.1%
Contains less Sodium -99.8%
Contains more Zinc +79.1%
Contains more Copper +141%
Contains more Manganese +151.7%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Selenium +259.6%
Contains more Calcium +201.1%
Contains more Iron +458.7%
Contains more Magnesium +1455.6%
Contains more Phosphorus +108.3%
Contains more Potassium +186.1%
Contains less Sodium -99.8%
Contains more Zinc +79.1%
Contains more Copper +141%
Contains more Manganese +151.7%

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
4
:
8
Soybean raw
Soybean raw
Contains more Vitamin A +2490.9%
Contains more Vitamin C +268.3%
Contains more Vitamin B3 +106.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +104.2%
Contains more Vitamin B5 +16.6%
Contains more Vitamin B6 +242.7%
Contains more Folate +1193.1%
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +2490.9%
Contains more Vitamin C +268.3%
Contains more Vitamin B3 +106.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +104.2%
Contains more Vitamin B5 +16.6%
Contains more Vitamin B6 +242.7%
Contains more Folate +1193.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
1
:
4
Soybean raw
Soybean raw
Contains more Water +645.2%
Contains more Protein +42.8%
Contains more Fats +922.6%
Contains more Carbs +487.9%
Contains more Other +30.6%
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Water +645.2%
Contains more Protein +42.8%
Contains more Fats +922.6%
Contains more Carbs +487.9%
Contains more Other +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Soybean raw
Soybean raw
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +2460.5%
Contains more Polyunsaturated fat +1938.9%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +2460.5%
Contains more Polyunsaturated fat +1938.9%

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

All nutrients comparison - raw data values

Nutrient Clam Soybean raw Opinion
Net carbs 5.13g 20.86g Soybean raw
Protein 25.55g 36.49g Soybean raw
Fats 1.95g 19.94g Soybean raw
Carbs 5.13g 30.16g Soybean raw
Calories 148kcal 446kcal Soybean raw
Sugar 7.33g Clam
Fiber 0g 9.3g Soybean raw
Calcium 92mg 277mg Soybean raw
Iron 2.81mg 15.7mg Soybean raw
Magnesium 18mg 280mg Soybean raw
Phosphorus 338mg 704mg Soybean raw
Potassium 628mg 1797mg Soybean raw
Sodium 1202mg 2mg Soybean raw
Zinc 2.73mg 4.89mg Soybean raw
Copper 0.688mg 1.658mg Soybean raw
Manganese 1mg 2.517mg Soybean raw
Selenium 64µg 17.8µg Clam
Vitamin A 570IU 22IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 0.85mg Soybean raw
Vitamin C 22.1mg 6mg Clam
Vitamin B1 0.15mg 0.874mg Soybean raw
Vitamin B2 0.426mg 0.87mg Soybean raw
Vitamin B3 3.354mg 1.623mg Clam
Vitamin B5 0.68mg 0.793mg Soybean raw
Vitamin B6 0.11mg 0.377mg Soybean raw
Folate 29µg 375µg Soybean raw
Vitamin B12 98.89µg 0µg Clam
Vitamin K 47µg Soybean raw
Tryptophan 0.286mg 0.591mg Soybean raw
Threonine 1.099mg 1.766mg Soybean raw
Isoleucine 1.112mg 1.971mg Soybean raw
Leucine 1.798mg 3.309mg Soybean raw
Lysine 1.909mg 2.706mg Soybean raw
Methionine 0.576mg 0.547mg Clam
Phenylalanine 0.915mg 2.122mg Soybean raw
Valine 1.116mg 2.029mg Soybean raw
Histidine 0.49mg 1.097mg Soybean raw
Cholesterol 67mg 0mg Soybean raw
Saturated Fat 0.188g 2.884g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 4.404g Soybean raw
Polyunsaturated fat 0.552g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Soybean 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
85%
Soybean raw
Minerals Daily Need Coverage Score
129%
Clam
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.696g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.