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  6. Winged bean vs. Clam

Winged bean vs. Clam — In-Depth Nutrition Comparison

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How are winged bean and clam different?

  • Winged bean has more copper and vitamin B1; however, clam is richer in vitamin B12, selenium, phosphorus, vitamin C, vitamin B2, and manganese.
  • Clam covers your daily need for vitamin B12, 4120% more than winged bean.
  • Winged bean has 3 times more vitamin B1 than clam. Winged bean has 0.379mg of vitamin B1, while clam has 0.15mg.
  • Winged bean contains less sodium.

Winged bean tuber, raw and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.

Infographic

Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Clam
Clam
6
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 +33.3%
Contains more CopperCopper +101.5%
Contains less SodiumSodium -97.1%
Contains more CalciumCalcium +206.7%
Contains more IronIron +40.5%
Contains more ZincZinc +96.4%
Contains more PhosphorusPhosphorus +651.1%
Contains more ManganeseManganese +88%
Contains more SeleniumSelenium +9042.9%
~equal in Potassium ~628mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 Vitamin B1Vitamin B1 +152.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +185.9%
Contains more Vitamin B3Vitamin B3 +104.5%
Contains more Vitamin B5Vitamin B5 +486.2%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.6%
~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 Winged bean Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 0.7µg 64µg 115%
Copper 1.386mg 0.688mg 78%
Sodium 35mg 1202mg 51%
Phosphorus 45mg 338mg 42%
Protein 11.6g 25.55g 28%
Vitamin C 0mg 22.1mg 25%
Cholesterol 0mg 67mg 22%
Vitamin B2 0.149mg 0.426mg 21%
Manganese 0.532mg 1mg 20%
Vitamin B1 0.379mg 0.15mg 19%
Vitamin A 0µg 171µg 19%
Zinc 1.39mg 2.73mg 12%
Vitamin B3 1.64mg 3.354mg 11%
Vitamin B5 0.116mg 0.68mg 11%
Iron 2mg 2.81mg 10%
Carbs 28.1g 5.13g 8%
Calcium 30mg 92mg 6%
Folate 19µg 29µg 3%
Polyunsaturated fat 0.174g 0.552g 3%
Vitamin B6 0.075mg 0.11mg 3%
Fats 0.9g 1.95g 2%
Potassium 586mg 628mg 1%
Magnesium 24mg 18mg 1%
Calories 148kcal 148kcal 0%
Net carbs 28.1g 5.13g N/A
Saturated fat 0.222g 0.188g 0%
Monounsaturated fat 0.234g 0.172g 0%
Tryptophan 0.252mg 0.286mg 0%
Threonine 0.451mg 1.099mg 0%
Isoleucine 0.425mg 1.112mg 0%
Leucine 0.64mg 1.798mg 0%
Lysine 0.592mg 1.909mg 0%
Methionine 0.143mg 0.576mg 0%
Phenylalanine 0.451mg 0.915mg 0%
Valine 0.599mg 1.116mg 0%
Histidine 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Clam
Clam
4
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 CarbsCarbs +447.8%
Contains more ProteinProtein +120.3%
Contains more FatsFats +116.7%
Contains more WaterWater +10.9%
Contains more OtherOther +86.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Clam
Clam
2
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 +36%
Contains less Sat. FatSaturated fat -15.3%
Contains more Poly. FatPolyunsaturated fat +217.2%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.