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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
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
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
129%
17%
Comparison summary
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1198mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.083g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)