Clam vs. Winged bean — In-Depth Nutrition Comparison
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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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
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
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
983%
15%
Minerals Daily Need Coverage Score
129%
75%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 1167mg)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam is cheaper (difference - $0.5)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)