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  6. Lupin Bean Raw vs. Clam

Lupin Bean Raw vs. Clam — In-Depth Nutrition Comparison

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A recap on differences between lupin Bean Raw and clam

  • Lupin Bean Raw is higher in folate, fiber, manganese, magnesium, vitamin B1, and copper, yet clam is higher in vitamin B12 and selenium.
  • Clam covers your daily vitamin B12 needs 4120% more than lupin Bean Raw.
  • The amount of sodium in lupin Bean Raw is lower.

Food varieties used in this article are Lupins, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Lupin Bean Raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Clam
Clam
1
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%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +91.3%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +55.2%
Contains more CopperCopper +48.5%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +30.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +680.5%

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.
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Clam
Clam
5
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%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B6Vitamin B6 +224.5%
Contains more FolateFolate +1124.1%
Contains more Vitamin CVitamin C +360.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 8.2µg 64µg 101%
Folate 355µg 29µg 82%
Fiber 18.9g 0g 76%
Manganese 2.382mg 1mg 60%
Sodium 15mg 1202mg 52%
Magnesium 198mg 18mg 43%
Vitamin B1 0.64mg 0.15mg 41%
Copper 1.022mg 0.688mg 37%
Cholesterol 0mg 67mg 22%
Protein 36.17g 25.55g 21%
Vitamin A 0µg 171µg 19%
Iron 4.36mg 2.81mg 19%
Vitamin B6 0.357mg 0.11mg 19%
Vitamin C 4.8mg 22.1mg 19%
Zinc 4.75mg 2.73mg 18%
Vitamin B2 0.22mg 0.426mg 16%
Phosphorus 440mg 338mg 15%
Polyunsaturated fat 2.439g 0.552g 13%
Carbs 40.37g 5.13g 12%
Fats 9.74g 1.95g 12%
Calories 371kcal 148kcal 11%
Potassium 1013mg 628mg 11%
Monounsaturated fat 3.94g 0.172g 9%
Calcium 176mg 92mg 8%
Vitamin B3 2.19mg 3.354mg 7%
Saturated fat 1.156g 0.188g 4%
Vitamin B5 0.75mg 0.68mg 1%
Net carbs 21.47g 5.13g N/A
Tryptophan 0.289mg 0.286mg 0%
Threonine 1.331mg 1.099mg 0%
Isoleucine 1.615mg 1.112mg 0%
Leucine 2.743mg 1.798mg 0%
Lysine 1.933mg 1.909mg 0%
Methionine 0.255mg 0.576mg 0%
Phenylalanine 1.435mg 0.915mg 0%
Valine 1.51mg 1.116mg 0%
Histidine 1.03mg 0.49mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Clam
Clam
2
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 ProteinProtein +41.6%
Contains more FatsFats +399.5%
Contains more CarbsCarbs +686.9%
Contains more WaterWater +509.6%
Contains more OtherOther +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +2190.7%
Contains more Poly. FatPolyunsaturated fat +341.8%
Contains less Sat. FatSaturated fat -83.7%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.