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Clam vs. Wheat — In-Depth Nutrition Comparison

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How are Clam and Wheat different?

  • Clam has more Vitamin B12, Selenium, Copper, Vitamin B2, Phosphorus, Potassium, and Iron, however, Wheat is richer in Fiber.
  • Clam covers your daily need of Vitamin B12 4120% more than Wheat.

Mollusks, clam, mixed species, cooked, moist heat and Wheat, KAMUT khorasan, cooked types were used in this article.

Infographic

Clam vs Wheat 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
7
:
3
Wheat
Wheat
Contains more Calcium +922.2%
Contains more Iron +59.7%
Contains more Phosphorus +129.9%
Contains more Potassium +282.9%
Contains more Zinc +48.4%
Contains more Copper +232.4%
Contains more Selenium +100.6%
Contains more Magnesium +166.7%
Contains less Sodium -99.3%
Equal in Manganese - 1.03
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +922.2%
Contains more Iron +59.7%
Contains more Phosphorus +129.9%
Contains more Potassium +282.9%
Contains more Zinc +48.4%
Contains more Copper +232.4%
Contains more Selenium +100.6%
Contains more Magnesium +166.7%
Contains less Sodium -99.3%
Equal in Manganese - 1.03

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
9
:
1
Wheat
Wheat
Contains more Vitamin A +14150%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +1320%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +163.6%
Contains more Vitamin B12 +∞%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +14150%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +1320%
Contains more Vitamin B3 +45.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +163.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Wheat
Wheat
Contains more Protein +347.5%
Contains more Fats +134.9%
Contains more Other +448.5%
Contains more Carbs +438%
Equal in Water - 65.18
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +347.5%
Contains more Fats +134.9%
Contains more Other +448.5%
Contains more Carbs +438%
Equal in Water - 65.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +104.8%
Contains more Polyunsaturated fat +127.2%
Contains less Saturated Fat -59%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +104.8%
Contains more Polyunsaturated fat +127.2%
Contains less Saturated Fat -59%

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
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 ok

All nutrients comparison - raw data values

Nutrient Clam Wheat Opinion
Net carbs 5.13g 23.3g Wheat
Protein 25.55g 5.71g Clam
Fats 1.95g 0.83g Clam
Carbs 5.13g 27.6g Wheat
Calories 148kcal 132kcal Clam
Sugar 3.07g Clam
Fiber 0g 4.3g Wheat
Calcium 92mg 9mg Clam
Iron 2.81mg 1.76mg Clam
Magnesium 18mg 48mg Wheat
Phosphorus 338mg 147mg Clam
Potassium 628mg 164mg Clam
Sodium 1202mg 8mg Wheat
Zinc 2.73mg 1.84mg Clam
Copper 0.688mg 0.207mg Clam
Manganese 1mg 1.03mg Wheat
Selenium 64µg 31.9µg Clam
Vitamin A 570IU 4IU Clam
Vitamin A RAE 171µg Clam
Vitamin E 0.24mg Wheat
Vitamin C 22.1mg Clam
Vitamin B1 0.15mg 0.095mg Clam
Vitamin B2 0.426mg 0.03mg Clam
Vitamin B3 3.354mg 2.305mg Clam
Vitamin B5 0.68mg Clam
Vitamin B6 0.11mg 0.07mg Clam
Folate 29µg 11µg Clam
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.051mg Clam
Threonine 1.099mg 0.172mg Clam
Isoleucine 1.112mg 0.22mg Clam
Leucine 1.798mg 0.432mg Clam
Lysine 1.909mg 0.161mg Clam
Methionine 0.576mg 0.097mg Clam
Phenylalanine 0.915mg 0.3mg Clam
Valine 1.116mg 0.267mg Clam
Histidine 0.49mg 0.147mg Clam
Cholesterol 67mg 0mg Wheat
Trans Fat 0.002g Clam
Saturated Fat 0.188g 0.077g Wheat
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 0.084g Clam
Polyunsaturated fat 0.552g 0.243g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Wheat
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
9%
Wheat
Minerals Daily Need Coverage Score
129%
Clam
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 1194mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.111g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 23)
Which food is cheaper?
Clam
Clam is cheaper (difference - $0.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.