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  6. Clam vs. Ladyfinger

Clam vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between clam and ladyfinger

  • Ladyfinger has less vitamin B12, copper, manganese, vitamin C, phosphorus, potassium, and zinc.
  • Clam's daily need coverage for vitamin B12 is 4089% more.
  • Ladyfinger is lower in sodium.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Clam vs Ladyfinger 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
Clam
8
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +95.7%
Contains more PotassiumPotassium +455.8%
Contains more CopperCopper +624.2%
Contains more ZincZinc +139.5%
Contains more PhosphorusPhosphorus +95.4%
Contains more ManganeseManganese +316.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +27.4%
Contains less SodiumSodium -87.8%

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
Clam
3
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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +59.4%
Contains more Vitamin B12Vitamin B12 +13085.3%
Contains more Vitamin B1Vitamin B1 +89.3%
Contains more Vitamin B5Vitamin B5 +64.1%
Contains more Vitamin B6Vitamin B6 +10.9%
Contains more FolateFolate +165.5%
~equal in Vitamin A ~167µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.428mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Ladyfinger DV% diff.
Vitamin B12 98.89µg 0.75µg 4089%
Selenium 64µg 116%
Copper 0.688mg 0.095mg 66%
Cholesterol 67mg 221mg 51%
Sodium 1202mg 147mg 46%
Manganese 1mg 0.24mg 33%
Protein 25.55g 10.6g 30%
Vitamin C 22.1mg 0mg 25%
Phosphorus 338mg 173mg 24%
Carbs 5.13g 59.7g 18%
Potassium 628mg 113mg 15%
Zinc 2.73mg 1.14mg 14%
Saturated fat 0.188g 3.022g 13%
Folate 29µg 77µg 12%
Vitamin B1 0.15mg 0.284mg 11%
Calories 148kcal 363kcal 11%
Fats 1.95g 9.1g 11%
Iron 2.81mg 3.58mg 10%
Vitamin B5 0.68mg 1.116mg 9%
Monounsaturated fat 0.172g 3.745g 9%
Vitamin B3 3.354mg 2.104mg 8%
Polyunsaturated fat 0.552g 1.423g 6%
Calcium 92mg 47mg 5%
Fiber 0g 1g 4%
Vitamin B6 0.11mg 0.122mg 1%
Magnesium 18mg 12mg 1%
Net carbs 5.13g 58.7g N/A
Vitamin A 171µg 167µg 0%
Vitamin B2 0.426mg 0.428mg 0%
Tryptophan 0.286mg 0.133mg 0%
Threonine 1.099mg 0.467mg 0%
Isoleucine 1.112mg 0.516mg 0%
Leucine 1.798mg 0.861mg 0%
Lysine 1.909mg 0.679mg 0%
Methionine 0.576mg 0.268mg 0%
Phenylalanine 0.915mg 0.511mg 0%
Valine 1.116mg 0.579mg 0%
Histidine 0.49mg 0.248mg 0%
Omega-3 - EPA 0.138g 0.004g N/A
Omega-3 - DHA 0.146g 0.036g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more ProteinProtein +141%
Contains more WaterWater +226.4%
Contains more OtherOther +239.1%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +1063.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +2077.3%
Contains more Poly. FatPolyunsaturated fat +157.8%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.