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.
Detailed nutritional comparison of clams and black beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Clams src
Image of Black Beans src

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) .

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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.

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