Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Clam
  5. Compare
  6. Clam vs. Winged bean

Clam vs. Winged bean — In-Depth Nutrition Comparison

Compare

How are clam and winged bean different?

  • Clam has more vitamin B12, selenium, phosphorus, vitamin C, vitamin B2, and manganese; however, winged bean is richer in copper and vitamin B1.
  • Clam covers your daily need for vitamin B12, 4120% more than winged bean.
  • Winged bean contains less cholesterol.

Mollusks, clam, mixed species, cooked, moist heat and Winged bean tuber, raw types were used in this article.

Infographic

Clam vs Winged bean 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more CalciumCalcium +206.7%
Contains more IronIron +40.5%
Contains more ZincZinc +96.4%
Contains more PhosphorusPhosphorus +651.1%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +9042.9%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +101.5%
Contains less SodiumSodium -97.1%
~equal in Potassium ~586mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +185.9%
Contains more Vitamin B3Vitamin B3 +104.5%
Contains more Vitamin B5Vitamin B5 +486.2%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.6%
Contains more Vitamin B1Vitamin B1 +152.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Winged bean DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 0.7µg 115%
Copper 0.688mg 1.386mg 78%
Sodium 1202mg 35mg 51%
Phosphorus 338mg 45mg 42%
Protein 25.55g 11.6g 28%
Vitamin C 22.1mg 0mg 25%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.426mg 0.149mg 21%
Manganese 1mg 0.532mg 20%
Vitamin B1 0.15mg 0.379mg 19%
Vitamin A 171µg 0µg 19%
Zinc 2.73mg 1.39mg 12%
Vitamin B3 3.354mg 1.64mg 11%
Vitamin B5 0.68mg 0.116mg 11%
Iron 2.81mg 2mg 10%
Carbs 5.13g 28.1g 8%
Calcium 92mg 30mg 6%
Folate 29µg 19µg 3%
Polyunsaturated fat 0.552g 0.174g 3%
Vitamin B6 0.11mg 0.075mg 3%
Fats 1.95g 0.9g 2%
Potassium 628mg 586mg 1%
Magnesium 18mg 24mg 1%
Calories 148kcal 148kcal 0%
Net carbs 5.13g 28.1g N/A
Saturated fat 0.188g 0.222g 0%
Monounsaturated fat 0.172g 0.234g 0%
Tryptophan 0.286mg 0.252mg 0%
Threonine 1.099mg 0.451mg 0%
Isoleucine 1.112mg 0.425mg 0%
Leucine 1.798mg 0.64mg 0%
Lysine 1.909mg 0.592mg 0%
Methionine 0.576mg 0.143mg 0%
Phenylalanine 0.915mg 0.451mg 0%
Valine 1.116mg 0.599mg 0%
Histidine 0.49mg 0.241mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
4
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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +120.3%
Contains more FatsFats +116.7%
Contains more OtherOther +86.5%
Contains more CarbsCarbs +447.8%
~equal in Water ~57.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Poly. FatPolyunsaturated fat +217.2%
Contains more Mono. FatMonounsaturated fat +36%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.