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  6. Cocoa bean vs. Clam

Cocoa bean vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between Cocoa bean and Clam

  • Cocoa bean is higher in Copper, Iron, Fiber, Manganese, Magnesium, Phosphorus, and Potassium, yet Clam is higher in Vitamin B12, and Selenium.
  • Clam covers your daily Vitamin B12 needs 4120% more than Cocoa bean.
  • The amount of Sodium in Cocoa bean is lower.

Food varieties used in this article are Cocoa, dry powder, unsweetened, processed with alkali and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Cocoa bean vs Clam 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.
Cocoa bean
Cocoa bean
9
:
1
Clam
Clam
Contains more Calcium +20.7%
Contains more Iron +452.3%
Contains more Magnesium +2544.4%
Contains more Phosphorus +115.4%
Contains more Potassium +299.5%
Contains less Sodium -98.4%
Contains more Zinc +133.3%
Contains more Copper +424.3%
Contains more Manganese +273.7%
Contains more Selenium +384.8%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +20.7%
Contains more Iron +452.3%
Contains more Magnesium +2544.4%
Contains more Phosphorus +115.4%
Contains more Potassium +299.5%
Contains less Sodium -98.4%
Contains more Zinc +133.3%
Contains more Copper +424.3%
Contains more Manganese +273.7%
Contains more Selenium +384.8%

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.
Cocoa bean
Cocoa bean
6
:
6
Clam
Clam
Contains more Folate +10.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +39.8%
Contains more Vitamin B5 +167.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11
Equal in Folate - 29
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
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%
Contains more Folate +10.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +39.8%
Contains more Vitamin B5 +167.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.426
Equal in Vitamin B6 - 0.11
Equal in Folate - 29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
3
:
2
Clam
Clam
Contains more Fats +571.8%
Contains more Carbs +1036.5%
Contains more Other +109.1%
Contains more Protein +41.2%
Contains more Water +2257%
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
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
Contains more Fats +571.8%
Contains more Carbs +1036.5%
Contains more Other +109.1%
Contains more Protein +41.2%
Contains more Water +2257%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
1
:
2
Clam
Clam
Contains more Monounsaturated Fat +2452.3%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +31.4%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +2452.3%
Contains less Saturated Fat -97.6%
Contains more Polyunsaturated fat +31.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa bean Clam Opinion
Net carbs 28.5g 5.13g Cocoa bean
Protein 18.1g 25.55g Clam
Fats 13.1g 1.95g Cocoa bean
Carbs 58.3g 5.13g Cocoa bean
Calories 220kcal 148kcal Cocoa bean
Sugar 1.76g Clam
Fiber 29.8g 0g Cocoa bean
Calcium 111mg 92mg Cocoa bean
Iron 15.52mg 2.81mg Cocoa bean
Magnesium 476mg 18mg Cocoa bean
Phosphorus 728mg 338mg Cocoa bean
Potassium 2509mg 628mg Cocoa bean
Sodium 19mg 1202mg Cocoa bean
Zinc 6.37mg 2.73mg Cocoa bean
Copper 3.607mg 0.688mg Cocoa bean
Manganese 3.737mg 1mg Cocoa bean
Selenium 13.2µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.1mg Cocoa bean
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.11mg 0.15mg Clam
Vitamin B2 0.46mg 0.426mg Cocoa bean
Vitamin B3 2.4mg 3.354mg Clam
Vitamin B5 0.254mg 0.68mg Clam
Vitamin B6 0.118mg 0.11mg Cocoa bean
Folate 32µg 29µg Cocoa bean
Vitamin B12 0µg 98.89µg Clam
Vitamin K 2.4µg Cocoa bean
Tryptophan 0.271mg 0.286mg Clam
Threonine 0.716mg 1.099mg Clam
Isoleucine 0.701mg 1.112mg Clam
Leucine 1.097mg 1.798mg Clam
Lysine 0.907mg 1.909mg Clam
Methionine 0.187mg 0.576mg Clam
Phenylalanine 0.869mg 0.915mg Clam
Valine 1.086mg 1.116mg Clam
Histidine 0.312mg 0.49mg Clam
Cholesterol 0mg 67mg Cocoa bean
Saturated Fat 7.76g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 4.39g 0.172g Cocoa bean
Polyunsaturated fat 0.42g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Clam
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
21%
Cocoa bean
1063%
Clam
Minerals Daily Need Coverage Score
343%
Cocoa bean
129%
Clam

Comparison summary

Which food contains less Sodium?
Cocoa bean
Cocoa bean contains less Sodium (difference - 1183mg)
Which food is lower in Cholesterol?
Cocoa bean
Cocoa bean is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.76g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 7.572g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.6)
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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.