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  6. Soybean raw vs. Clam

Soybean raw vs. Clam — In-Depth Nutrition Comparison

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What are the differences between Soybean raw and Clam?

  • Soybean raw is higher in Iron, Copper, Folate, Manganese, Magnesium, Vitamin B1, and Phosphorus, however, Clam is richer in Vitamin B12, and Selenium.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Clam contains 16 times less Magnesium than Soybean raw. Soybean raw contains 280mg of Magnesium, while Clam contains 18mg.
  • Soybean raw has less Sodium.

We used Soybeans, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat types in this article.

Infographic

Soybean 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.
Soybean raw
Soybean raw
9
:
1
Clam
Clam
Contains more Calcium +201.1%
Contains more Iron +458.7%
Contains more Magnesium +1455.6%
Contains more Phosphorus +108.3%
Contains more Potassium +186.1%
Contains less Sodium -99.8%
Contains more Zinc +79.1%
Contains more Copper +141%
Contains more Manganese +151.7%
Contains more Selenium +259.6%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +201.1%
Contains more Iron +458.7%
Contains more Magnesium +1455.6%
Contains more Phosphorus +108.3%
Contains more Potassium +186.1%
Contains less Sodium -99.8%
Contains more Zinc +79.1%
Contains more Copper +141%
Contains more Manganese +151.7%
Contains more Selenium +259.6%

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.
Soybean raw
Soybean raw
8
:
4
Clam
Clam
Contains more Vitamin B1 +482.7%
Contains more Vitamin B2 +104.2%
Contains more Vitamin B5 +16.6%
Contains more Vitamin B6 +242.7%
Contains more Folate +1193.1%
Contains more Vitamin A +2490.9%
Contains more Vitamin C +268.3%
Contains more Vitamin B3 +106.7%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Clam
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 +482.7%
Contains more Vitamin B2 +104.2%
Contains more Vitamin B5 +16.6%
Contains more Vitamin B6 +242.7%
Contains more Folate +1193.1%
Contains more Vitamin A +2490.9%
Contains more Vitamin C +268.3%
Contains more Vitamin B3 +106.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Clam
Clam
Contains more Protein +42.8%
Contains more Fats +922.6%
Contains more Carbs +487.9%
Contains more Other +30.6%
Contains more Water +645.2%
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Clam
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 +42.8%
Contains more Fats +922.6%
Contains more Carbs +487.9%
Contains more Other +30.6%
Contains more Water +645.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +2460.5%
Contains more Polyunsaturated fat +1938.9%
Contains less Saturated Fat -93.5%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +2460.5%
Contains more Polyunsaturated fat +1938.9%
Contains less Saturated Fat -93.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Clam Opinion
Net carbs 20.86g 5.13g Soybean raw
Protein 36.49g 25.55g Soybean raw
Fats 19.94g 1.95g Soybean raw
Carbs 30.16g 5.13g Soybean raw
Calories 446kcal 148kcal Soybean raw
Sugar 7.33g Clam
Fiber 9.3g 0g Soybean raw
Calcium 277mg 92mg Soybean raw
Iron 15.7mg 2.81mg Soybean raw
Magnesium 280mg 18mg Soybean raw
Phosphorus 704mg 338mg Soybean raw
Potassium 1797mg 628mg Soybean raw
Sodium 2mg 1202mg Soybean raw
Zinc 4.89mg 2.73mg Soybean raw
Copper 1.658mg 0.688mg Soybean raw
Manganese 2.517mg 1mg Soybean raw
Selenium 17.8µg 64µg Clam
Vitamin A 22IU 570IU Clam
Vitamin A RAE 1µg 171µg Clam
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 22.1mg Clam
Vitamin B1 0.874mg 0.15mg Soybean raw
Vitamin B2 0.87mg 0.426mg Soybean raw
Vitamin B3 1.623mg 3.354mg Clam
Vitamin B5 0.793mg 0.68mg Soybean raw
Vitamin B6 0.377mg 0.11mg Soybean raw
Folate 375µg 29µg Soybean raw
Vitamin B12 0µg 98.89µg Clam
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.286mg Soybean raw
Threonine 1.766mg 1.099mg Soybean raw
Isoleucine 1.971mg 1.112mg Soybean raw
Leucine 3.309mg 1.798mg Soybean raw
Lysine 2.706mg 1.909mg Soybean raw
Methionine 0.547mg 0.576mg Clam
Phenylalanine 2.122mg 0.915mg Soybean raw
Valine 2.029mg 1.116mg Soybean raw
Histidine 1.097mg 0.49mg Soybean raw
Cholesterol 0mg 67mg Soybean raw
Saturated Fat 2.884g 0.188g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 4.404g 0.172g Soybean raw
Polyunsaturated fat 11.255g 0.552g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
85%
Soybean raw
1063%
Clam
Minerals Daily Need Coverage Score
244%
Soybean raw
129%
Clam

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 2.696g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.