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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.
Contains more Calcium +91.3%
Contains more Iron +55.2%
Contains more Magnesium +1000%
Contains more Phosphorus +30.2%
Contains more Potassium +61.3%
Contains less Sodium -98.8%
Contains more Zinc +74%
Contains more Copper +48.5%
Contains more Manganese +138.2%
Contains more Selenium +680.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +91.3%
Contains more Iron +55.2%
Contains more Magnesium +1000%
Contains more Phosphorus +30.2%
Contains more Potassium +61.3%
Contains less Sodium -98.8%
Contains more Zinc +74%
Contains more Copper +48.5%
Contains more Manganese +138.2%
Contains more Selenium +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.
:
5
Clam
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +224.5%
Contains more Folate +1124.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.68
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 Vitamin B1 +326.7%
Contains more Vitamin B5 +10.3%
Contains more Vitamin B6 +224.5%
Contains more Folate +1124.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +360.4%
Contains more Vitamin B2 +93.6%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.68

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +41.6%
Contains more Fats +399.5%
Contains more Carbs +686.9%
Contains more Water +509.6%
Contains more Other +13.7%
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
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 Protein +41.6%
Contains more Fats +399.5%
Contains more Carbs +686.9%
Contains more Water +509.6%
Contains more Other +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2190.7%
Contains more Polyunsaturated fat +341.8%
Contains less Saturated Fat -83.7%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +2190.7%
Contains more Polyunsaturated fat +341.8%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 21.47g 5.13g Lupin Bean Raw
Protein 36.17g 25.55g Lupin Bean Raw
Fats 9.74g 1.95g Lupin Bean Raw
Carbs 40.37g 5.13g Lupin Bean Raw
Calories 371kcal 148kcal Lupin Bean Raw
Fiber 18.9g 0g Lupin Bean Raw
Calcium 176mg 92mg Lupin Bean Raw
Iron 4.36mg 2.81mg Lupin Bean Raw
Magnesium 198mg 18mg Lupin Bean Raw
Phosphorus 440mg 338mg Lupin Bean Raw
Potassium 1013mg 628mg Lupin Bean Raw
Sodium 15mg 1202mg Lupin Bean Raw
Zinc 4.75mg 2.73mg Lupin Bean Raw
Copper 1.022mg 0.688mg Lupin Bean Raw
Manganese 2.382mg 1mg Lupin Bean Raw
Selenium 8.2µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin C 4.8mg 22.1mg 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
Folate 355µg 29µg Lupin Bean Raw
Vitamin B12 0µg 98.89µg Clam
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
Cholesterol 0mg 67mg Lupin Bean Raw
Saturated Fat 1.156g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 3.94g 0.172g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.552g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Lupin Bean Raw
1063%
Clam
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
129%
Clam

Comparison summary

Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1187mg)
Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 67mg)
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.