Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Clam vs. Asparagus — In-Depth Nutrition Comparison

Compare

Significant differences between clam and asparagus

  • The amount of vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, zinc, and vitamin C in clam is higher than in asparagus.
  • Clam covers your daily vitamin B12 needs 4120% more than asparagus.

Specific food types used in this comparison are Mollusks, clam, mixed species, cooked, moist heat and Asparagus, raw.

Infographic

Clam vs Asparagus infographic
Infographic link

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.
Clam
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +283.3%
Contains more PotassiumPotassium +210.9%
Contains more IronIron +31.3%
Contains more CopperCopper +264%
Contains more ZincZinc +405.6%
Contains more PhosphorusPhosphorus +550%
Contains more ManganeseManganese +532.9%
Contains more SeleniumSelenium +2682.6%
Contains less SodiumSodium -99.8%

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.
Clam
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +294.6%
Contains more Vitamin AVitamin A +350%
Contains more Vitamin B2Vitamin B2 +202.1%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin B5Vitamin B5 +148.2%
Contains more Vitamin B6Vitamin B6 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
4
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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +1061.4%
Contains more FatsFats +1525%
Contains more CarbsCarbs +32.2%
Contains more OtherOther +543.1%
Contains more WaterWater +46.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1004%
Contains less Sat. FatSaturated fat -78.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Asparagus DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 2.3µg 112%
Copper 0.688mg 0.189mg 55%
Sodium 1202mg 2mg 52%
Protein 25.55g 2.2g 47%
Phosphorus 338mg 52mg 41%
Manganese 1mg 0.158mg 37%
Vitamin K 41.6µg 35%
Cholesterol 67mg 0mg 22%
Vitamin B2 0.426mg 0.141mg 22%
Zinc 2.73mg 0.54mg 20%
Vitamin C 22.1mg 5.6mg 18%
Vitamin A 171µg 38µg 15%
Vitamin B3 3.354mg 0.978mg 15%
Potassium 628mg 202mg 13%
Fiber 0g 2.1g 8%
Vitamin B5 0.68mg 0.274mg 8%
Vitamin E 1.13mg 8%
Iron 2.81mg 2.14mg 8%
Calcium 92mg 24mg 7%
Folate 29µg 52µg 6%
Calories 148kcal 20kcal 6%
Fats 1.95g 0.12g 3%
Choline 16mg 3%
Polyunsaturated fat 0.552g 0.05g 3%
Vitamin B1 0.15mg 0.143mg 1%
Fructose 1g 1%
Magnesium 18mg 14mg 1%
Vitamin B6 0.11mg 0.091mg 1%
Saturated fat 0.188g 0.04g 1%
Carbs 5.13g 3.88g 0%
Net carbs 5.13g 1.78g N/A
Sugar 1.88g N/A
Monounsaturated fat 0.172g 0g 0%
Tryptophan 0.286mg 0.027mg 0%
Threonine 1.099mg 0.084mg 0%
Isoleucine 1.112mg 0.075mg 0%
Leucine 1.798mg 0.128mg 0%
Lysine 1.909mg 0.104mg 0%
Methionine 0.576mg 0.031mg 0%
Phenylalanine 0.915mg 0.075mg 0%
Valine 1.116mg 0.115mg 0%
Histidine 0.49mg 0.049mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
983%
Clam
25%
Asparagus
Minerals Daily Need Coverage Score
129%
Clam
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 5)
Which food is cheaper?
Clam
Clam is cheaper (difference - $4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.148g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.