Clams vs. Mung Bean
Nutrition comparison of Cooked Clams and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and mung bean:
- Both clams and mung bean are high in calcium, calories, iron, potassium and protein.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, clam contains more Vitamin B12.
- Mung bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both clams and mung bean are high in calories. Mung bean has 134% more calories than clam - clam has 148 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, clams is much heavier in protein, much lighter in carbs and heavier in fat compared to mung bean per calorie. Clams has a macronutrient ratio of 73:15:13 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Mung Bean | |
|---|---|---|
| Protein | 73% | 27% |
| Carbohydrates | 15% | 70% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and clam has 92% less carbohydrates than mung bean - clam has 5.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Mung bean is an excellent source of dietary fiber and it has more dietary fiber than clam - mung bean has 16.3g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both clams and mung bean are high in protein. Clam has a little more protein (7%) than mung bean by weight - clam has 25.6g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both clams and mung bean are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
cholesterol
Mung bean has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and mung bean does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 360% more Vitamin C than mung bean - clam has 22.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has 27 times more Vitamin A than mung bean - clam has 171ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Mung bean has more Vitamin E than clam - mung bean has 0.51mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Mung bean has more Vitamin K than clam - mung bean has 9ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, clam contains more Vitamin B12. Both clams and mung bean contain significant amounts of riboflavin and niacin.
| Clams | Mung Bean | |
|---|---|---|
| Thiamin | 0.15 MG | 0.621 MG |
| Riboflavin | 0.426 MG | 0.233 MG |
| Niacin | 3.354 MG | 2.251 MG |
| Pantothenic acid | 0.68 MG | 1.91 MG |
| Vitamin B6 | 0.11 MG | 0.382 MG |
| Folate | 29 UG | 625 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both clams and mung bean are high in calcium. Mung bean has 43% more calcium than clam - clam has 92mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both clams and mung bean are high in iron. Mung bean has 140% more iron than clam - clam has 2.8mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both clams and mung bean are high in potassium. Mung bean has 98% more potassium than clam - clam has 628mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mung bean has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than mung bean per 100 grams.
| Clams | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.027 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than clam per 100 grams.
| Clams | Mung Bean | |
|---|---|---|
| linoleic acid | 0.032 G | 0.357 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 G | 0.357 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.
Cooked Clams g
()
|
Daily Values (%) |
Mung Bean 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 mung bean contain more calories in 100 grams?Both clams and mung bean are high in calories. Mung bean has 130% more calories than clam - clam has 148 calories in 100g and mung bean has 347 calories.
Is clams or mung bean better for protein?
Both clams and mung bean are high in protein. Clam has a little more protein ( 10%) than mung bean by weight - clam has 25.6g of protein per 100 grams and mung bean has 23.9g of protein.
Does clams or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and clam has 90% fewer carbohydrates than mung bean - clam has 5.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does clams or mung bean contain more calcium?
Both clams and mung bean are high in calcium. Mung bean has 40% more calcium than clam - clam has 92mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does clams or mung bean contain more iron?
Both clams and mung bean are high in iron. Mung bean has 140% more iron than clam - clam has 2.8mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does clams or mung bean contain more potassium?
Both clams and mung bean are high in potassium. Mung bean has 100% more potassium than clam - clam has 628mg of potassium in 100 grams and mung bean has 1246mg of potassium.