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  6. Clam vs. Khorasan wheat

Clam vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the differences between clam and khorasan wheat?

  • Clam is higher in vitamin C and copper; however, khorasan wheat is richer in manganese, fiber, vitamin B1, selenium, magnesium, and vitamin B3.
  • Khorasan wheat's daily need coverage for manganese is 75% more.
  • Khorasan wheat has less cholesterol.
  • Clam has a lower glycemic index (27) than khorasan wheat (40).

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

Infographic

Clam vs Khorasan 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +55.8%
Contains more CopperCopper +36%
Contains more MagnesiumMagnesium +622.2%
Contains more IronIron +34.2%
Contains more ZincZinc +34.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +173.5%
Contains more SeleniumSelenium +27.3%
~equal in Phosphorus ~364mg

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
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%
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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17000%
Contains more Vitamin B2Vitamin B2 +131.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +277.3%
Contains more Vitamin B3Vitamin B3 +90.1%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +135.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Clam Khorasan wheat DV% diff.
Vitamin B12 98.89µg 4120%
Manganese 1mg 2.735mg 75%
Sodium 1202mg 5mg 52%
Fiber 0g 11.1g 44%
Vitamin B1 0.15mg 0.566mg 35%
Selenium 64µg 81.5µg 32%
Magnesium 18mg 130mg 27%
Vitamin C 22.1mg 0mg 25%
Carbs 5.13g 70.58g 22%
Cholesterol 67mg 0mg 22%
Protein 25.55g 14.54g 22%
Starch 52.41g 22%
Copper 0.688mg 0.506mg 20%
Vitamin B3 3.354mg 6.375mg 19%
Vitamin A 171µg 1µg 19%
Vitamin B2 0.426mg 0.184mg 19%
Iron 2.81mg 3.77mg 12%
Vitamin B6 0.11mg 0.259mg 11%
Calories 148kcal 337kcal 9%
Zinc 2.73mg 3.68mg 9%
Potassium 628mg 403mg 7%
Calcium 92mg 22mg 7%
Folate 29µg 7%
Vitamin B5 0.68mg 0.949mg 5%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Phosphorus 338mg 364mg 4%
Vitamin K 1.8µg 2%
Fats 1.95g 2.13g 0%
Net carbs 5.13g 59.48g N/A
Sugar 7.84g N/A
Trans fat 0.005g N/A
Saturated fat 0.188g 0.196g 0%
Monounsaturated fat 0.172g 0.213g 0%
Polyunsaturated fat 0.552g 0.621g 0%
Tryptophan 0.286mg 0.13mg 0%
Threonine 1.099mg 0.442mg 0%
Isoleucine 1.112mg 0.566mg 0%
Leucine 1.798mg 1.112mg 0%
Lysine 1.909mg 0.416mg 0%
Methionine 0.576mg 0.251mg 0%
Phenylalanine 0.915mg 0.772mg 0%
Valine 1.116mg 0.687mg 0%
Histidine 0.49mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.138g N/A
Omega-3 - DHA 0.146g N/A
Omega-3 - ALA 0.048g N/A
Omega-3 - DPA 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +75.7%
Contains more WaterWater +474.9%
Contains more OtherOther +122%
Contains more CarbsCarbs +1275.8%
~equal in Fats ~2.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +23.8%
Contains more Poly. FatPolyunsaturated fat +12.5%
~equal in Saturated fat ~0.196g

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.