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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
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
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% 34% 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

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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Clam Opinion
Calories 371kcal 148kcal Lupin Bean Raw
Protein 36.17g 25.55g Lupin Bean Raw
Fats 9.74g 1.95g Lupin Bean Raw
Vitamin C 4.8mg 22.1mg Clam
Net carbs 21.47g 5.13g Lupin Bean Raw
Carbs 40.37g 5.13g Lupin Bean Raw
Cholesterol 0mg 67mg Lupin Bean Raw
Magnesium 198mg 18mg Lupin Bean Raw
Calcium 176mg 92mg Lupin Bean Raw
Potassium 1013mg 628mg Lupin Bean Raw
Iron 4.36mg 2.81mg Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Copper 1.022mg 0.688mg Lupin Bean Raw
Zinc 4.75mg 2.73mg Lupin Bean Raw
Phosphorus 440mg 338mg Lupin Bean Raw
Sodium 15mg 1202mg Lupin Bean Raw
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Manganese 2.382mg 1mg Lupin Bean Raw
Selenium 8.2µg 64µg Clam
Vitamin B1 0.64mg 0.15mg Lupin Bean Raw
Vitamin B2 0.22mg 0.426mg Clam
Vitamin B3 2.19mg 3.354mg Clam
Vitamin B5 0.75mg 0.68mg Lupin Bean Raw
Vitamin B6 0.357mg 0.11mg Lupin Bean Raw
Vitamin B12 0µg 98.89µg Clam
Folate 355µg 29µg Lupin Bean Raw
Saturated Fat 1.156g 0.188g Clam
Monounsaturated Fat 3.94g 0.172g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.552g Lupin Bean Raw
Tryptophan 0.289mg 0.286mg Lupin Bean Raw
Threonine 1.331mg 1.099mg Lupin Bean Raw
Isoleucine 1.615mg 1.112mg Lupin Bean Raw
Leucine 2.743mg 1.798mg Lupin Bean Raw
Lysine 1.933mg 1.909mg Lupin Bean Raw
Methionine 0.255mg 0.576mg Clam
Phenylalanine 1.435mg 0.915mg Lupin Bean Raw
Valine 1.51mg 1.116mg Lupin Bean Raw
Histidine 1.03mg 0.49mg Lupin Bean Raw
Omega-3 - EPA 0.138g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - DPA 0.104g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Clam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Lupin Bean Raw
981%
Clam
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
129%
Clam

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1187mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.968g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.