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  6. Lupin Bean vs. Clam

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 B3 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Clam
Clam
8
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 +200%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +80.4%
Contains more PotassiumPotassium +156.3%
Contains more IronIron +134.2%
Contains more CopperCopper +197.8%
Contains more ZincZinc +97.8%
Contains more PhosphorusPhosphorus +164.1%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +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.
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Clam
Clam
8
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 FolateFolate +103.4%
Contains more Vitamin CVitamin C +1909.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +703.8%
Contains more Vitamin B3Vitamin B3 +577.6%
Contains more Vitamin B5Vitamin B5 +261.7%
Contains more Vitamin B6Vitamin B6 +1122.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 2.6µg 64µg 112%
Sodium 4mg 1202mg 52%
Copper 0.231mg 0.688mg 51%
Phosphorus 128mg 338mg 30%
Vitamin B2 0.053mg 0.426mg 29%
Vitamin C 1.1mg 22.1mg 23%
Cholesterol 0mg 67mg 22%
Protein 15.57g 25.55g 20%
Iron 1.2mg 2.81mg 20%
Vitamin A 0µg 171µg 19%
Vitamin B3 0.495mg 3.354mg 18%
Manganese 0.676mg 1mg 14%
Zinc 1.38mg 2.73mg 12%
Fiber 2.8g 0g 11%
Potassium 245mg 628mg 11%
Vitamin B5 0.188mg 0.68mg 10%
Magnesium 54mg 18mg 9%
Folate 59µg 29µg 8%
Vitamin B6 0.009mg 0.11mg 8%
Calcium 51mg 92mg 4%
Monounsaturated fat 1.18g 0.172g 3%
Carbs 9.88g 5.13g 2%
Saturated fat 0.346g 0.188g 1%
Polyunsaturated fat 0.73g 0.552g 1%
Calories 119kcal 148kcal 1%
Vitamin B1 0.134mg 0.15mg 1%
Fats 2.92g 1.95g 1%
Net carbs 7.08g 5.13g N/A
Tryptophan 0.125mg 0.286mg 0%
Threonine 0.573mg 1.099mg 0%
Isoleucine 0.695mg 1.112mg 0%
Leucine 1.181mg 1.798mg 0%
Lysine 0.832mg 1.909mg 0%
Methionine 0.11mg 0.576mg 0%
Phenylalanine 0.618mg 0.915mg 0%
Valine 0.65mg 1.116mg 0%
Histidine 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 FatsFats +49.7%
Contains more CarbsCarbs +92.6%
Contains more WaterWater +11.7%
Contains more ProteinProtein +64.1%
Contains more OtherOther +578.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 +586%
Contains more Poly. FatPolyunsaturated fat +32.2%
Contains less Sat. FatSaturated fat -45.7%

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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.