Clams vs. Black Beans
Nutrition comparison of Cooked Clams and Black Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
black beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and black beans:
- Both clams and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Clam has 69% less carbohydrates than black bean.
- Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, black bean contains more folate.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and protein.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Black Beans (Beans, black turtle, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Clam is high in calories and black bean has 39% less calories than clam - clam has 148 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to black beans per calorie. Clams has a macronutrient ratio of 73:15:13 and for black beans, 26:71:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Black Beans | |
|---|---|---|
| Protein | 73% | 26% |
| Carbohydrates | 15% | 71% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Clam has 69% less carbohydrates than black bean - clam has 5.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than clam - black bean has 6.9g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Black beans and clams contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 324% more protein than black bean - clam has 25.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both clams and black beans are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
cholesterol
Black bean has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and black bean does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 719% more Vitamin C than black bean - clam has 22.1mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than black bean - clam has 171ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than clam - black bean has 0.62mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Black beans and clams contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, black bean contains more folate. Both clams and black beans contain significant amounts of thiamin and Vitamin B6.
| Clams | Black Beans | |
|---|---|---|
| Thiamin | 0.15 MG | 0.14 MG |
| Riboflavin | 0.426 MG | 0.12 MG |
| Niacin | 3.354 MG | 0.62 MG |
| Pantothenic acid | 0.68 MG | 0.184 MG |
| Vitamin B6 | 0.11 MG | 0.055 MG |
| Folate | 29 UG | 61 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Clam is an excellent source of calcium and it has 163% more calcium than black bean - clam has 92mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Clam is a great source of iron and it has 48% more iron than black bean - clam has 2.8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both clams and black beans are high in potassium. Clam has 104% more potassium than black bean - clam has 628mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than black bean per 100 grams.
| Clams | Black Beans | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.057 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.057 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than clam per 100 grams.
| Clams | Black Beans | |
|---|---|---|
| linoleic acid | 0.032 G | 0.068 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Black Beans (Beans, black turtle, mature seeds, canned) .
Cooked Clams g
()
|
Daily Values (%) |
Black Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does clams or black beans contain more calories in 100 grams?Clam is high in calories and black bean has 40% less calories than clam - clam has 148 calories in 100g and black bean has 91 calories.
Is clams or black beans better for protein?
Clam is a fantastic source of protein and it has 320% more protein than black bean - clam has 25.6g of protein per 100 grams and black bean has 6g of protein.
Does clams or black beans have more carbohydrates?
By weight, clam has 70% fewer carbohydrates than black bean - clam has 5.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does clams or black beans contain more calcium?
Clam is a rich source of calcium and it has 160% more calcium than black bean - clam has 92mg of calcium in 100 grams and black bean has 35mg of calcium.
Does clams or black beans contain more potassium?
Both clams and black beans are high in potassium. Clam has 100% more potassium than black bean - clam has 628mg of potassium in 100 grams and black bean has 308mg of potassium.