Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garden asparagus
  5. Compare
  6. Garden asparagus vs. Clam

Garden asparagus vs. Clam — In-Depth Nutrition Comparison

Compare

Significant differences between Garden asparagus and Clam

  • The amount of Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Vitamin B2, Zinc, and Vitamin C in Clam is higher than in Garden asparagus.
  • Clam covers your daily Vitamin B12 needs 4120% more than Garden asparagus.
  • Garden asparagus contains less Sodium.

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

Infographic

Garden asparagus vs Clam 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.
Garden asparagus
Garden asparagus
1
:
9
Clam
Clam
Contains less Sodium -99.8%
Contains more Calcium +283.3%
Contains more Iron +31.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +550%
Contains more Potassium +210.9%
Contains more Zinc +405.6%
Contains more Copper +264%
Contains more Manganese +532.9%
Contains more Selenium +2682.6%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains less Sodium -99.8%
Contains more Calcium +283.3%
Contains more Iron +31.3%
Contains more Magnesium +28.6%
Contains more Phosphorus +550%
Contains more Potassium +210.9%
Contains more Zinc +405.6%
Contains more Copper +264%
Contains more Manganese +532.9%
Contains more Selenium +2682.6%

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.
Garden asparagus
Garden asparagus
5
:
7
Clam
Clam
Contains more Vitamin A +32.6%
Contains more Folate +79.3%
Contains more Vitamin C +294.6%
Contains more Vitamin B2 +202.1%
Contains more Vitamin B3 +242.9%
Contains more Vitamin B5 +148.2%
Contains more Vitamin B6 +20.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.15
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin A +32.6%
Contains more Folate +79.3%
Contains more Vitamin C +294.6%
Contains more Vitamin B2 +202.1%
Contains more Vitamin B3 +242.9%
Contains more Vitamin B5 +148.2%
Contains more Vitamin B6 +20.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Clam
Clam
Contains more Water +46.5%
Contains more Protein +1061.4%
Contains more Fats +1525%
Contains more Carbs +32.2%
Contains more Other +543.1%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Clam
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
Contains more Water +46.5%
Contains more Protein +1061.4%
Contains more Fats +1525%
Contains more Carbs +32.2%
Contains more Other +543.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Clam
Clam
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1004%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -78.7%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1004%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Clam Opinion
Net carbs 1.78g 5.13g Clam
Protein 2.2g 25.55g Clam
Fats 0.12g 1.95g Clam
Carbs 3.88g 5.13g Clam
Calories 20kcal 148kcal Clam
Fructose 1g Garden asparagus
Sugar 1.88g Clam
Fiber 2.1g 0g Garden asparagus
Calcium 24mg 92mg Clam
Iron 2.14mg 2.81mg Clam
Magnesium 14mg 18mg Clam
Phosphorus 52mg 338mg Clam
Potassium 202mg 628mg Clam
Sodium 2mg 1202mg Garden asparagus
Zinc 0.54mg 2.73mg Clam
Copper 0.189mg 0.688mg Clam
Manganese 0.158mg 1mg Clam
Selenium 2.3µg 64µg Clam
Vitamin A 756IU 570IU Garden asparagus
Vitamin A RAE 38µg 171µg Clam
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 22.1mg Clam
Vitamin B1 0.143mg 0.15mg Clam
Vitamin B2 0.141mg 0.426mg Clam
Vitamin B3 0.978mg 3.354mg Clam
Vitamin B5 0.274mg 0.68mg Clam
Vitamin B6 0.091mg 0.11mg Clam
Folate 52µg 29µg Garden asparagus
Vitamin B12 0µg 98.89µg Clam
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg 0.286mg Clam
Threonine 0.084mg 1.099mg Clam
Isoleucine 0.075mg 1.112mg Clam
Leucine 0.128mg 1.798mg Clam
Lysine 0.104mg 1.909mg Clam
Methionine 0.031mg 0.576mg Clam
Phenylalanine 0.075mg 0.915mg Clam
Valine 0.115mg 1.116mg Clam
Histidine 0.049mg 0.49mg Clam
Cholesterol 0mg 67mg Garden asparagus
Saturated Fat 0.04g 0.188g Garden asparagus
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 0g 0.172g Clam
Polyunsaturated fat 0.05g 0.552g Clam

Which food is preferable for your diet?

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

People also compare

Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot
Clam
Clam vs Mussels
Mussels
Clam
Clam vs Oyster breaded and fried
Oyster breaded and fried
Clam
Clam vs Roe
Roe

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
29%
Garden asparagus
1063%
Clam
Minerals Daily Need Coverage Score
25%
Garden asparagus
129%
Clam

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Garden asparagus
Garden asparagus is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.148g)
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 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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.