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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
983%
Minerals Daily Need Coverage Score
75%
129%
Comparison summary
Which food is lower in Cholesterol?
Winged bean is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Winged bean contains less Sodium (difference - 1167mg)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam is cheaper (difference - $0.5)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)