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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, Copper, and Vitamin A RAE, however, Khorasan wheat is richer in Manganese, Fiber, Vitamin B1, Selenium, and Magnesium.
  • Khorasan wheat's daily need coverage for Manganese is 75% more.
  • Khorasan wheat has less Cholesterol.

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.
Contains more Calcium +318.2%
Contains more Potassium +55.8%
Contains more Copper +36%
Contains more Iron +34.2%
Contains more Magnesium +622.2%
Contains less Sodium -99.6%
Contains more Zinc +34.8%
Contains more Manganese +173.5%
Contains more Selenium +27.3%
Equal in Phosphorus - 364
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +318.2%
Contains more Potassium +55.8%
Contains more Copper +36%
Contains more Iron +34.2%
Contains more Magnesium +622.2%
Contains less Sodium -99.6%
Contains more Zinc +34.8%
Contains more Manganese +173.5%
Contains more Selenium +27.3%
Equal in Phosphorus - 364

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
5
:
Contains more Vitamin A +5600%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B1 +277.3%
Contains more Vitamin B3 +90.1%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +135.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 15% 5%
Contains more Vitamin A +5600%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B1 +277.3%
Contains more Vitamin B3 +90.1%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +135.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75.7%
Contains more Water +474.9%
Contains more Other +122%
Contains more Carbs +1275.8%
Equal in Fats - 2.13
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 Protein +75.7%
Contains more Water +474.9%
Contains more Other +122%
Contains more Carbs +1275.8%
Equal in Fats - 2.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23.8%
Contains more Polyunsaturated fat +12.5%
Equal in Saturated Fat - 0.196
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +23.8%
Contains more Polyunsaturated fat +12.5%
Equal in Saturated Fat - 0.196

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Khorasan wheat
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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Clam Khorasan wheat Opinion
Net carbs 5.13g 59.48g Khorasan wheat
Protein 25.55g 14.54g Clam
Fats 1.95g 2.13g Khorasan wheat
Carbs 5.13g 70.58g Khorasan wheat
Calories 148kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Clam
Fiber 0g 11.1g Khorasan wheat
Calcium 92mg 22mg Clam
Iron 2.81mg 3.77mg Khorasan wheat
Magnesium 18mg 130mg Khorasan wheat
Phosphorus 338mg 364mg Khorasan wheat
Potassium 628mg 403mg Clam
Sodium 1202mg 5mg Khorasan wheat
Zinc 2.73mg 3.68mg Khorasan wheat
Copper 0.688mg 0.506mg Clam
Manganese 1mg 2.735mg Khorasan wheat
Selenium 64µg 81.5µg Khorasan wheat
Vitamin A 570IU 10IU Clam
Vitamin A RAE 171µg 1µg Clam
Vitamin E 0.61mg Khorasan wheat
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.566mg Khorasan wheat
Vitamin B2 0.426mg 0.184mg Clam
Vitamin B3 3.354mg 6.375mg Khorasan wheat
Vitamin B5 0.68mg 0.949mg Khorasan wheat
Vitamin B6 0.11mg 0.259mg Khorasan wheat
Folate 29µg Clam
Vitamin B12 98.89µg Clam
Choline 25.8mg Khorasan wheat
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.286mg 0.13mg Clam
Threonine 1.099mg 0.442mg Clam
Isoleucine 1.112mg 0.566mg Clam
Leucine 1.798mg 1.112mg Clam
Lysine 1.909mg 0.416mg Clam
Methionine 0.576mg 0.251mg Clam
Phenylalanine 0.915mg 0.772mg Clam
Valine 1.116mg 0.687mg Clam
Histidine 0.49mg 0.379mg Clam
Cholesterol 67mg 0mg Khorasan wheat
Trans Fat 0.005g Clam
Saturated Fat 0.188g 0.196g Clam
Omega-3 - DHA 0.146g Clam
Omega-3 - EPA 0.138g Clam
Omega-3 - DPA 0.104g Clam
Monounsaturated Fat 0.172g 0.213g Khorasan wheat
Polyunsaturated fat 0.552g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Khorasan 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
981%
Clam
35%
Khorasan wheat
Minerals Daily Need Coverage Score
129%
Clam
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 1197mg)
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 7.84g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.