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  6. Lupin Bean Raw vs. Clam

Lupin Bean Raw vs. Clam — In-Depth Nutrition Comparison

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A recap on the differences between lupin Bean Raw and clam

  • Lupin Bean Raw is higher in folate, fiber, manganese, magnesium, vitamin B1, copper, and protein, yet clam is higher in vitamin B12 and selenium.
  • Clam covers your daily vitamin B12 needs 4120% more than lupin Bean Raw.
  • The amount of sodium in lupin Bean Raw is lower.

Food varieties used in this article are Lupins, mature seeds, raw and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Lupin Bean Raw vs Clam infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Clam
Clam
1
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 +1000%
Contains more CalciumCalcium +91.3%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +55.2%
Contains more CopperCopper +48.5%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +30.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +680.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Clam
Clam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin B1Vitamin B1 +326.7%
Contains more Vitamin B6Vitamin B6 +224.5%
Contains more FolateFolate +1124.1%
Contains more Vitamin CVitamin C +360.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +53.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.68mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Selenium 8.2µg 64µg 101%
Folate 355µg 29µg 82%
Fiber 18.9g 0g 76%
Manganese 2.382mg 1mg 60%
Sodium 15mg 1202mg 52%
Magnesium 198mg 18mg 43%
Vitamin B1 0.64mg 0.15mg 41%
Copper 1.022mg 0.688mg 37%
Cholesterol 0mg 67mg 22%
Protein 36.17g 25.55g 21%
Vitamin C 4.8mg 22.1mg 19%
Iron 4.36mg 2.81mg 19%
Vitamin A 0µg 171µg 19%
Vitamin B6 0.357mg 0.11mg 19%
Zinc 4.75mg 2.73mg 18%
Vitamin B2 0.22mg 0.426mg 16%
Phosphorus 440mg 338mg 15%
Polyunsaturated fat 2.439g 0.552g 13%
Fats 9.74g 1.95g 12%
Carbs 40.37g 5.13g 12%
Calories 371kcal 148kcal 11%
Potassium 1013mg 628mg 11%
Monounsaturated fat 3.94g 0.172g 9%
Calcium 176mg 92mg 8%
Vitamin B3 2.19mg 3.354mg 7%
Saturated fat 1.156g 0.188g 4%
Vitamin B5 0.75mg 0.68mg 1%
Protein per 100 calories 9.7g 17g N/A
Calories per 10 g protein 103kcal 58kcal N/A
Weight per 100 calories 27g 68g N/A
Unsaturated / Saturated Fat ratio 5.5 3.9 N/A
Net carbs 21.47g 5.13g N/A
Tryptophan 0.289mg 0.286mg 0%
Threonine 1.331mg 1.099mg 0%
Isoleucine 1.615mg 1.112mg 0%
Leucine 2.743mg 1.798mg 0%
Lysine 1.933mg 1.909mg 0%
Methionine 0.255mg 0.576mg 0%
Phenylalanine 1.435mg 0.915mg 0%
Valine 1.51mg 1.116mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Clam
Clam
1
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 ProteinProtein +41.6%
Contains more FatsFats +399.5%
Contains more CarbsCarbs +686.9%
Contains more WaterWater +509.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 +2190.7%
Contains more Poly. FatPolyunsaturated fat +341.8%
Contains less Sat. FatSaturated fat -83.7%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.