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

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

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How are yardlong bean (Asparagus bean) raw and clam 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 contains less sodium.
  • 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.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Clam 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.
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%
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%
Contains more MagnesiumMagnesium +144.4%
Contains less SodiumSodium -99.7%
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%

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.
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%
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%
Contains more FolateFolate +113.8%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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