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Soybean vs. Clam — In-Depth Nutrition Comparison

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How are Soybean and Clam different?

  • Soybean has more Iron, and Fiber, however, Clam is richer in Vitamin B12, Selenium, Copper, Vitamin C, Vitamin A RAE, and Vitamin B3.
  • Clam covers your daily need of Vitamin B12 4120% more than Soybean.
  • Soybean contains less Sodium.

Soybeans, mature cooked, boiled, without salt and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Soybean vs Clam infographic
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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.
:
6
Clam
Contains more Calcium +10.9%
Contains more Iron +82.9%
Contains more Magnesium +377.8%
Contains less Sodium -99.9%
Contains more Phosphorus +38%
Contains more Potassium +21.9%
Contains more Zinc +137.4%
Contains more Copper +69%
Contains more Manganese +21.4%
Contains more Selenium +776.7%
Equal in Calcium - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +10.9%
Contains more Iron +82.9%
Contains more Magnesium +377.8%
Contains less Sodium -99.9%
Contains more Phosphorus +38%
Contains more Potassium +21.9%
Contains more Zinc +137.4%
Contains more Copper +69%
Contains more Manganese +21.4%
Contains more Selenium +776.7%
Equal in Calcium - 92

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.
:
6
Clam
Contains more Vitamin B6 +112.7%
Contains more Folate +86.2%
Contains more Vitamin A +6233.3%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +49.5%
Contains more Vitamin B3 +740.6%
Contains more Vitamin B5 +279.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.15
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 B6 +112.7%
Contains more Folate +86.2%
Contains more Vitamin A +6233.3%
Contains more Vitamin C +1200%
Contains more Vitamin B2 +49.5%
Contains more Vitamin B3 +740.6%
Contains more Vitamin B5 +279.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Clam
Contains more Fats +360%
Contains more Carbs +63%
Contains more Protein +40.3%
Contains more Other +95.3%
Equal in Water - 63.64
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +360%
Contains more Carbs +63%
Contains more Protein +40.3%
Contains more Other +95.3%
Equal in Water - 63.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Clam
Contains more Monounsaturated Fat +1051.7%
Contains more Polyunsaturated fat +817.4%
Contains less Saturated Fat -85.5%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +1051.7%
Contains more Polyunsaturated fat +817.4%
Contains less Saturated Fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Clam Opinion
Net carbs 2.36g 5.13g Clam
Protein 18.21g 25.55g Clam
Fats 8.97g 1.95g Soybean
Carbs 8.36g 5.13g Soybean
Calories 172kcal 148kcal Soybean
Sugar 3g Clam
Fiber 6g 0g Soybean
Calcium 102mg 92mg Soybean
Iron 5.14mg 2.81mg Soybean
Magnesium 86mg 18mg Soybean
Phosphorus 245mg 338mg Clam
Potassium 515mg 628mg Clam
Sodium 1mg 1202mg Soybean
Zinc 1.15mg 2.73mg Clam
Copper 0.407mg 0.688mg Clam
Manganese 0.824mg 1mg Clam
Selenium 7.3µg 64µg Clam
Vitamin A 9IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 22.1mg Clam
Vitamin B1 0.155mg 0.15mg Soybean
Vitamin B2 0.285mg 0.426mg Clam
Vitamin B3 0.399mg 3.354mg Clam
Vitamin B5 0.179mg 0.68mg Clam
Vitamin B6 0.234mg 0.11mg Soybean
Folate 54µg 29µg Soybean
Vitamin B12 0µg 98.89µg Clam
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.286mg Clam
Threonine 0.723mg 1.099mg Clam
Isoleucine 0.807mg 1.112mg Clam
Leucine 1.355mg 1.798mg Clam
Lysine 1.108mg 1.909mg Clam
Methionine 0.224mg 0.576mg Clam
Phenylalanine 0.869mg 0.915mg Clam
Valine 0.831mg 1.116mg Clam
Histidine 0.449mg 0.49mg Clam
Cholesterol 0mg 67mg Soybean
Saturated Fat 1.297g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 1.981g 0.172g Soybean
Polyunsaturated fat 5.064g 0.552g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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
23%
Soybean
1063%
Clam
Minerals Daily Need Coverage Score
75%
Soybean
129%
Clam

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Soybean
Soybean is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 1.109g)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.