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  6. Wheat Bread vs. Clam

Wheat Bread vs. Clam — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Clam

  • Wheat Bread is richer in Vitamin B1, and Fiber, yet Clam is richer in Vitamin B12, Selenium, Copper, Vitamin C, Phosphorus, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Wheat Bread contains less Sodium.

Food types used in this article are Bread, wheat, toasted and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
5
:
5
Clam
Clam
Contains more Calcium +79.3%
Contains more Iron +45.6%
Contains more Magnesium +227.8%
Contains less Sodium -50%
Contains more Manganese +37.7%
Contains more Phosphorus +79.8%
Contains more Potassium +181.6%
Contains more Zinc +85.7%
Contains more Copper +247.5%
Contains more Selenium +91.6%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Calcium +79.3%
Contains more Iron +45.6%
Contains more Magnesium +227.8%
Contains less Sodium -50%
Contains more Manganese +37.7%
Contains more Phosphorus +79.8%
Contains more Potassium +181.6%
Contains more Zinc +85.7%
Contains more Copper +247.5%
Contains more Selenium +91.6%

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.
Wheat Bread
Wheat Bread
7
:
5
Clam
Clam
Contains more Vitamin B1 +192.7%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B6 +39.1%
Contains more Folate +196.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +10950%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B12 +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 B1 +192.7%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B6 +39.1%
Contains more Folate +196.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +10950%
Contains more Vitamin B2 +11.5%
Contains more Vitamin B5 +49.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Clam
Clam
Contains more Fats +119%
Contains more Carbs +987.1%
Contains more Protein +97.1%
Contains more Water +162.6%
Contains more Other +34.7%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 Fats +119%
Contains more Carbs +987.1%
Contains more Protein +97.1%
Contains more Water +162.6%
Contains more Other +34.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Clam
Clam
Contains more Monounsaturated Fat +492.4%
Contains more Polyunsaturated fat +211.6%
Contains less Saturated Fat -81%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains more Monounsaturated Fat +492.4%
Contains more Polyunsaturated fat +211.6%
Contains less Saturated Fat -81%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Clam Opinion
Net carbs 51.07g 5.13g Wheat Bread
Protein 12.96g 25.55g Clam
Fats 4.27g 1.95g Wheat Bread
Carbs 55.77g 5.13g Wheat Bread
Calories 313kcal 148kcal Wheat Bread
Sugar 6.42g Clam
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 92mg Wheat Bread
Iron 4.09mg 2.81mg Wheat Bread
Magnesium 59mg 18mg Wheat Bread
Phosphorus 188mg 338mg Clam
Potassium 223mg 628mg Clam
Sodium 601mg 1202mg Wheat Bread
Zinc 1.47mg 2.73mg Clam
Copper 0.198mg 0.688mg Clam
Manganese 1.377mg 1mg Wheat Bread
Selenium 33.4µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 22.1mg Clam
Vitamin B1 0.439mg 0.15mg Wheat Bread
Vitamin B2 0.382mg 0.426mg Clam
Vitamin B3 6.25mg 3.354mg Wheat Bread
Vitamin B5 0.456mg 0.68mg Clam
Vitamin B6 0.153mg 0.11mg Wheat Bread
Folate 86µg 29µg Wheat Bread
Vitamin B12 0µg 98.89µg Clam
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.286mg Clam
Threonine 0.299mg 1.099mg Clam
Isoleucine 0.258mg 1.112mg Clam
Leucine 0.461mg 1.798mg Clam
Lysine 0.215mg 1.909mg Clam
Methionine 0.105mg 0.576mg Clam
Phenylalanine 0.315mg 0.915mg Clam
Valine 0.31mg 1.116mg Clam
Histidine 0.15mg 0.49mg Clam
Cholesterol 0mg 67mg Wheat Bread
Saturated Fat 0.989g 0.188g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 1.019g 0.172g Wheat Bread
Polyunsaturated fat 1.72g 0.552g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Clam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Wheat Bread
1063%
Clam
Minerals Daily Need Coverage Score
89%
Wheat Bread
129%
Clam

Comparison summary

Which food contains less Sodium?
Wheat Bread
Wheat Bread contains less Sodium (difference - 601mg)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 6.42g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.801g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 33)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.3)
Which food is richer in minerals?
?
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.
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.