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  6. Clam vs. Yardlong bean (Asparagus bean) raw

Clam vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are clam and yardlong bean (Asparagus bean) raw different?

  • Yardlong bean (Asparagus bean) raw contains less vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and zinc than clam.
  • Clam covers your daily need for vitamin B12, 4120% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of clam is 27.

Mollusks, clam, mixed species, cooked, moist heat and Yardlong bean, raw types were used in this article.

Infographic

Clam vs Yardlong bean (Asparagus bean) raw infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +84%
Contains more PotassiumPotassium +161.7%
Contains more IronIron +497.9%
Contains more CopperCopper +1333.3%
Contains more ZincZinc +637.8%
Contains more PhosphorusPhosphorus +472.9%
Contains more ManganeseManganese +387.8%
Contains more SeleniumSelenium +4166.7%
Contains more MagnesiumMagnesium +144.4%
Contains less SodiumSodium -99.7%

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
8
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +297.7%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +287.3%
Contains more Vitamin B3Vitamin B3 +718%
Contains more Vitamin B5Vitamin B5 +1136.4%
Contains more Vitamin B6Vitamin B6 +358.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +113.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Clam Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 1.5µg 114%
Copper 0.688mg 0.048mg 71%
Sodium 1202mg 4mg 52%
Protein 25.55g 2.8g 46%
Phosphorus 338mg 59mg 40%
Manganese 1mg 0.205mg 35%
Iron 2.81mg 0.47mg 29%
Vitamin B2 0.426mg 0.11mg 24%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.37mg 21%
Vitamin B3 3.354mg 0.41mg 18%
Vitamin A 171µg 43µg 14%
Vitamin B5 0.68mg 0.055mg 13%
Potassium 628mg 240mg 11%
Folate 29µg 62µg 8%
Vitamin B6 0.11mg 0.024mg 7%
Magnesium 18mg 44mg 6%
Calories 148kcal 47kcal 5%
Vitamin B1 0.15mg 0.107mg 4%
Calcium 92mg 50mg 4%
Vitamin C 22.1mg 18.8mg 4%
Polyunsaturated fat 0.552g 0.169g 3%
Fats 1.95g 0.4g 2%
Carbs 5.13g 8.35g 1%
Net carbs 5.13g 8.35g N/A
Saturated fat 0.188g 0.105g 0%
Monounsaturated fat 0.172g 0.036g 0%
Tryptophan 0.286mg 0.032mg 0%
Threonine 1.099mg 0.104mg 0%
Isoleucine 1.112mg 0.15mg 0%
Leucine 1.798mg 0.2mg 0%
Lysine 1.909mg 0.184mg 0%
Methionine 0.576mg 0.04mg 0%
Phenylalanine 0.915mg 0.154mg 0%
Valine 1.116mg 0.162mg 0%
Histidine 0.49mg 0.09mg 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +812.5%
Contains more FatsFats +387.5%
Contains more OtherOther +521.7%
Contains more CarbsCarbs +62.8%
Contains more WaterWater +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +377.8%
Contains more Poly. FatPolyunsaturated fat +226.6%
Contains less Sat. FatSaturated fat -44.1%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.