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  6. Clam vs. Wheat Bread

Clam vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between Clam and Wheat Bread

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

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

Infographic

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

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
5
:
7
Wheat Bread
Wheat Bread
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 +∞%
Contains more Vitamin B1 +192.7%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B6 +39.1%
Contains more Folate +196.6%
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%
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%
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 +∞%
Contains more Vitamin B1 +192.7%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B6 +39.1%
Contains more Folate +196.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +97.1%
Contains more Water +162.6%
Contains more Other +34.7%
Contains more Fats +119%
Contains more Carbs +987.1%
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
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
Contains more Protein +97.1%
Contains more Water +162.6%
Contains more Other +34.7%
Contains more Fats +119%
Contains more Carbs +987.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Wheat Bread
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 Clam Wheat Bread Opinion
Net carbs 5.13g 51.07g Wheat Bread
Protein 25.55g 12.96g Clam
Fats 1.95g 4.27g Wheat Bread
Carbs 5.13g 55.77g Wheat Bread
Calories 148kcal 313kcal Wheat Bread
Sugar 6.42g Clam
Fiber 0g 4.7g Wheat Bread
Calcium 92mg 165mg Wheat Bread
Iron 2.81mg 4.09mg Wheat Bread
Magnesium 18mg 59mg Wheat Bread
Phosphorus 338mg 188mg Clam
Potassium 628mg 223mg Clam
Sodium 1202mg 601mg Wheat Bread
Zinc 2.73mg 1.47mg Clam
Copper 0.688mg 0.198mg Clam
Manganese 1mg 1.377mg Wheat Bread
Selenium 64µg 33.4µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.24mg Wheat Bread
Vitamin C 22.1mg 0.2mg Clam
Vitamin B1 0.15mg 0.439mg Wheat Bread
Vitamin B2 0.426mg 0.382mg Clam
Vitamin B3 3.354mg 6.25mg Wheat Bread
Vitamin B5 0.68mg 0.456mg Clam
Vitamin B6 0.11mg 0.153mg Wheat Bread
Folate 29µg 86µg Wheat Bread
Vitamin B12 98.89µg 0µg Clam
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.286mg 0.092mg Clam
Threonine 1.099mg 0.299mg Clam
Isoleucine 1.112mg 0.258mg Clam
Leucine 1.798mg 0.461mg Clam
Lysine 1.909mg 0.215mg Clam
Methionine 0.576mg 0.105mg Clam
Phenylalanine 0.915mg 0.315mg Clam
Valine 1.116mg 0.31mg Clam
Histidine 0.49mg 0.15mg Clam
Cholesterol 67mg 0mg Wheat Bread
Saturated Fat 0.188g 0.989g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 1.019g Wheat Bread
Polyunsaturated fat 0.552g 1.72g 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
Clam Wheat Bread
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
1063%
Clam
38%
Wheat Bread
Minerals Daily Need Coverage Score
129%
Clam
89%
Wheat Bread

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.