Wheat vs. Clam — In-Depth Nutrition Comparison
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A recap on differences between wheat and clam
- Wheat is higher in manganese, selenium, magnesium, phosphorus, vitamin B6, and vitamin B1, yet clam is higher in vitamin B12, vitamin C, and vitamin B2.
- Clam covers your daily vitamin B12 needs 4120% more than wheat .
- Wheat contains 8 times more magnesium than clam. While wheat contains 144mg of magnesium, clam contains only 18mg.
- The amount of sodium in wheat is lower.
- The glycemic index of clam is lower.
Food varieties used in this article are Wheat, durum and Mollusks, clam, mixed species, cooked, moist heat.
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 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% |
| Contains more CalciumCalcium | +170.6% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more CopperCopper | +24.4% |
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 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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +252.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Manganese | 3.012mg | 1mg | 87% |
| Sodium | 2mg | 1202mg | 52% |
| Selenium | 89.4µg | 64µg | 46% |
| Magnesium | 144mg | 18mg | 30% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Phosphorus | 508mg | 338mg | 24% |
| Protein | 13.68g | 25.55g | 24% |
| Vitamin B6 | 0.419mg | 0.11mg | 24% |
| Vitamin B2 | 0.121mg | 0.426mg | 23% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin B1 | 0.419mg | 0.15mg | 22% |
| Carbs | 71.13g | 5.13g | 22% |
| Vitamin B3 | 6.738mg | 3.354mg | 21% |
| Vitamin A | 0µg | 171µg | 19% |
| Copper | 0.553mg | 0.688mg | 15% |
| Zinc | 4.16mg | 2.73mg | 13% |
| Calories | 339kcal | 148kcal | 10% |
| Iron | 3.52mg | 2.81mg | 9% |
| Potassium | 431mg | 628mg | 6% |
| Calcium | 34mg | 92mg | 6% |
| Vitamin B5 | 0.935mg | 0.68mg | 5% |
| Folate | 43µg | 29µg | 4% |
| Polyunsaturated fat | 0.978g | 0.552g | 3% |
| Fats | 2.47g | 1.95g | 1% |
| Saturated fat | 0.454g | 0.188g | 1% |
| Net carbs | 71.13g | 5.13g | N/A |
| Monounsaturated fat | 0.344g | 0.172g | 0% |
| Tryptophan | 0.176mg | 0.286mg | 0% |
| Threonine | 0.366mg | 1.099mg | 0% |
| Isoleucine | 0.533mg | 1.112mg | 0% |
| Leucine | 0.934mg | 1.798mg | 0% |
| Lysine | 0.303mg | 1.909mg | 0% |
| Methionine | 0.221mg | 0.576mg | 0% |
| Phenylalanine | 0.681mg | 0.915mg | 0% |
| Valine | 0.594mg | 1.116mg | 0% |
| Histidine | 0.322mg | 0.49mg | 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 FatsFats | +26.7% |
| Contains more CarbsCarbs | +1286.5% |
| Contains more ProteinProtein | +86.8% |
| Contains more WaterWater | +481.7% |
| Contains more OtherOther | +109.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +77.2% |
| Contains less Sat. FatSaturated fat | -58.6% |