Lentil vs. Clam — In-Depth Nutrition Comparison
Compare
How are lentil and clam different?
- Lentil is higher in folate and fiber; however, clam is richer in vitamin B12, selenium, copper, vitamin B2, vitamin C, and phosphorus.
- Daily need coverage for vitamin B12 for clam is 4120% higher.
- Lentil has less sodium.
Lentils, mature seeds, cooked, boiled, without salt and Mollusks, clam, mixed species, cooked, moist heat are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more IronIron | +18.5% |
| Contains less SodiumSodium | -99.8% |
| Contains more CalciumCalcium | +384.2% |
| Contains more PotassiumPotassium | +70.2% |
| Contains more CopperCopper | +174.1% |
| Contains more ZincZinc | +115% |
| Contains more PhosphorusPhosphorus | +87.8% |
| Contains more ManganeseManganese | +102.4% |
| Contains more SeleniumSelenium | +2185.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.7% |
| Contains more Vitamin B6Vitamin B6 | +61.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +524.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1373.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +483.6% |
| Contains more Vitamin B3Vitamin B3 | +216.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 2.8µg | 64µg | 111% |
| Sodium | 2mg | 1202mg | 52% |
| Copper | 0.251mg | 0.688mg | 49% |
| Folate | 181µg | 29µg | 38% |
| Protein | 9.02g | 25.55g | 33% |
| Fiber | 7.9g | 0g | 32% |
| Vitamin B2 | 0.073mg | 0.426mg | 27% |
| Vitamin C | 1.5mg | 22.1mg | 23% |
| Phosphorus | 180mg | 338mg | 23% |
| Manganese | 0.494mg | 1mg | 22% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Vitamin B3 | 1.06mg | 3.354mg | 14% |
| Zinc | 1.27mg | 2.73mg | 13% |
| Potassium | 369mg | 628mg | 8% |
| Iron | 3.33mg | 2.81mg | 7% |
| Calcium | 19mg | 92mg | 7% |
| Choline | 32.7mg | 6% | |
| Carbs | 20.13g | 5.13g | 5% |
| Vitamin B6 | 0.178mg | 0.11mg | 5% |
| Magnesium | 36mg | 18mg | 4% |
| Polyunsaturated fat | 0.175g | 0.552g | 3% |
| Calories | 116kcal | 148kcal | 2% |
| Fats | 0.38g | 1.95g | 2% |
| Vitamin B1 | 0.169mg | 0.15mg | 2% |
| Vitamin B5 | 0.638mg | 0.68mg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| Saturated fat | 0.053g | 0.188g | 1% |
| Net carbs | 12.23g | 5.13g | N/A |
| Sugar | 1.8g | N/A | |
| Monounsaturated fat | 0.064g | 0.172g | 0% |
| Tryptophan | 0.081mg | 0.286mg | 0% |
| Threonine | 0.323mg | 1.099mg | 0% |
| Isoleucine | 0.39mg | 1.112mg | 0% |
| Leucine | 0.654mg | 1.798mg | 0% |
| Lysine | 0.63mg | 1.909mg | 0% |
| Methionine | 0.077mg | 0.576mg | 0% |
| Phenylalanine | 0.445mg | 0.915mg | 0% |
| Valine | 0.448mg | 1.116mg | 0% |
| Histidine | 0.254mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +292.4% |
| Contains more ProteinProtein | +183.3% |
| Contains more FatsFats | +413.2% |
| Contains more OtherOther | +349.4% |
~equal in
Water
~63.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Mono. FatMonounsaturated fat | +168.8% |
| Contains more Poly. FatPolyunsaturated fat | +215.4% |
