Clam vs. Wheat — In-Depth Nutrition Comparison
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A recap on the differences between clam and wheat
- Clam is higher in vitamin B12, vitamin C, and vitamin B2, yet wheat is higher in manganese, selenium, magnesium, phosphorus, vitamin B6, and vitamin B1.
- Clam covers your daily vitamin B12 needs 4120% more than wheat .
- The amount of sodium in wheat is lower.
- The glycemic index of clam is lower.
Food varieties used in this article are Mollusks, clam, mixed species, cooked, moist heat and Wheat, durum.
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.
| Contains more CalciumCalcium | +170.6% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more CopperCopper | +24.4% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more IronIron | +25.3% |
| Contains more ZincZinc | +52.4% |
| Contains more PhosphorusPhosphorus | +50.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +201.2% |
| Contains more SeleniumSelenium | +39.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +252.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.3% |
| Contains more Vitamin B3Vitamin B3 | +100.9% |
| Contains more Vitamin B5Vitamin B5 | +37.5% |
| Contains more Vitamin B6Vitamin B6 | +280.9% |
| Contains more FolateFolate | +48.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 98.89µg | 0µg | 4120% |
| Manganese | 1mg | 3.012mg | 87% |
| Sodium | 1202mg | 2mg | 52% |
| Selenium | 64µg | 89.4µg | 46% |
| Magnesium | 18mg | 144mg | 30% |
| Vitamin C | 22.1mg | 0mg | 25% |
| Phosphorus | 338mg | 508mg | 24% |
| Protein | 25.55g | 13.68g | 24% |
| Vitamin B6 | 0.11mg | 0.419mg | 24% |
| Vitamin B2 | 0.426mg | 0.121mg | 23% |
| Cholesterol | 67mg | 0mg | 22% |
| Vitamin B1 | 0.15mg | 0.419mg | 22% |
| Carbs | 5.13g | 71.13g | 22% |
| Vitamin B3 | 3.354mg | 6.738mg | 21% |
| Vitamin A | 171µg | 0µg | 19% |
| Copper | 0.688mg | 0.553mg | 15% |
| Zinc | 2.73mg | 4.16mg | 13% |
| Calories | 148kcal | 339kcal | 10% |
| Iron | 2.81mg | 3.52mg | 9% |
| Potassium | 628mg | 431mg | 6% |
| Calcium | 92mg | 34mg | 6% |
| Vitamin B5 | 0.68mg | 0.935mg | 5% |
| Folate | 29µg | 43µg | 4% |
| Polyunsaturated fat | 0.552g | 0.978g | 3% |
| Fats | 1.95g | 2.47g | 1% |
| Saturated fat | 0.188g | 0.454g | 1% |
| Net carbs | 5.13g | 71.13g | N/A |
| Monounsaturated fat | 0.172g | 0.344g | 0% |
| Tryptophan | 0.286mg | 0.176mg | 0% |
| Threonine | 1.099mg | 0.366mg | 0% |
| Isoleucine | 1.112mg | 0.533mg | 0% |
| Leucine | 1.798mg | 0.934mg | 0% |
| Lysine | 1.909mg | 0.303mg | 0% |
| Methionine | 0.576mg | 0.221mg | 0% |
| Phenylalanine | 0.915mg | 0.681mg | 0% |
| Valine | 1.116mg | 0.594mg | 0% |
| Histidine | 0.49mg | 0.322mg | 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
| Contains more ProteinProtein | +86.8% |
| Contains more WaterWater | +481.7% |
| Contains more OtherOther | +109.6% |
| Contains more FatsFats | +26.7% |
| Contains more CarbsCarbs | +1286.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.6% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +77.2% |