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Lupin Bean vs. Clam — In-Depth Nutrition Comparison

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What are the main differences between Lupin Bean and Clam?

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, Vitamin C, Iron, and Vitamin A RAE than Lupin Bean.
  • Clam's daily need coverage for Vitamin B12 is 4120% higher.
  • Lupin Bean is lower in Sodium.

We used Lupins, mature seeds, cooked, boiled, without salt and Mollusks, clam, mixed species, cooked, moist heat types in this comparison.

Infographic

Lupin 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.
Contains more Magnesium +200%
Contains less Sodium -99.7%
Contains more Calcium +80.4%
Contains more Iron +134.2%
Contains more Phosphorus +164.1%
Contains more Potassium +156.3%
Contains more Zinc +97.8%
Contains more Copper +197.8%
Contains more Manganese +47.9%
Contains more Selenium +2361.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Magnesium +200%
Contains less Sodium -99.7%
Contains more Calcium +80.4%
Contains more Iron +134.2%
Contains more Phosphorus +164.1%
Contains more Potassium +156.3%
Contains more Zinc +97.8%
Contains more Copper +197.8%
Contains more Manganese +47.9%
Contains more Selenium +2361.5%

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.
:
8
Clam
Contains more Folate +103.4%
Contains more Vitamin A +8042.9%
Contains more Vitamin C +1909.1%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +703.8%
Contains more Vitamin B3 +577.6%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +1122.2%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 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 Folate +103.4%
Contains more Vitamin A +8042.9%
Contains more Vitamin C +1909.1%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +703.8%
Contains more Vitamin B3 +577.6%
Contains more Vitamin B5 +261.7%
Contains more Vitamin B6 +1122.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +49.7%
Contains more Carbs +92.6%
Contains more Water +11.7%
Contains more Protein +64.1%
Contains more Other +578.2%
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 Fats +49.7%
Contains more Carbs +92.6%
Contains more Water +11.7%
Contains more Protein +64.1%
Contains more Other +578.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +586%
Contains more Polyunsaturated fat +32.2%
Contains less Saturated Fat -45.7%
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +586%
Contains more Polyunsaturated fat +32.2%
Contains less Saturated Fat -45.7%

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 Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Clam Opinion
Net carbs 7.08g 5.13g Lupin Bean
Protein 15.57g 25.55g Clam
Fats 2.92g 1.95g Lupin Bean
Carbs 9.88g 5.13g Lupin Bean
Calories 119kcal 148kcal Clam
Fiber 2.8g 0g Lupin Bean
Calcium 51mg 92mg Clam
Iron 1.2mg 2.81mg Clam
Magnesium 54mg 18mg Lupin Bean
Phosphorus 128mg 338mg Clam
Potassium 245mg 628mg Clam
Sodium 4mg 1202mg Lupin Bean
Zinc 1.38mg 2.73mg Clam
Copper 0.231mg 0.688mg Clam
Manganese 0.676mg 1mg Clam
Selenium 2.6µg 64µg Clam
Vitamin A 7IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin C 1.1mg 22.1mg Clam
Vitamin B1 0.134mg 0.15mg Clam
Vitamin B2 0.053mg 0.426mg Clam
Vitamin B3 0.495mg 3.354mg Clam
Vitamin B5 0.188mg 0.68mg Clam
Vitamin B6 0.009mg 0.11mg Clam
Folate 59µg 29µg Lupin Bean
Vitamin B12 0µg 98.89µg Clam
Tryptophan 0.125mg 0.286mg Clam
Threonine 0.573mg 1.099mg Clam
Isoleucine 0.695mg 1.112mg Clam
Leucine 1.181mg 1.798mg Clam
Lysine 0.832mg 1.909mg Clam
Methionine 0.11mg 0.576mg Clam
Phenylalanine 0.618mg 0.915mg Clam
Valine 0.65mg 1.116mg Clam
Histidine 0.443mg 0.49mg Clam
Cholesterol 0mg 67mg Lupin Bean
Saturated Fat 0.346g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 1.18g 0.172g Lupin Bean
Polyunsaturated fat 0.73g 0.552g Lupin Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin 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
10%
Lupin Bean
1063%
Clam
Minerals Daily Need Coverage Score
39%
Lupin Bean
129%
Clam

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Lupin Bean
Lupin Bean is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 27)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.158g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.