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  6. Flour vs. Clam

Flour vs. Clam — In-Depth Nutrition Comparison

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Significant differences between flour and clam

  • Flour has more vitamin B1, folate, and iron; however, clam is richer in vitamin B12, copper, selenium, phosphorus, and vitamin C.
  • Clam covers your daily vitamin B12 needs 4120% more than flour.
  • Clam has 6 times less folate than flour. Flour has 183µg of folate, while clam has 29µg.
  • Flour contains less sodium.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of clam is 27.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Mollusks, clam, mixed species, cooked, moist heat.

Infographic

Flour vs Clam 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Clam
Clam
7
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%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +65.1%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +486.9%
Contains more CopperCopper +377.8%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +213%
Contains more ManganeseManganese +46.6%
Contains more SeleniumSelenium +88.8%

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.
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Clam
Clam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +76%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +531%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flour Clam DV% diff.
Vitamin B12 0µg 98.89µg 4120%
Copper 0.144mg 0.688mg 60%
Selenium 33.9µg 64µg 55%
Vitamin B1 0.785mg 0.15mg 53%
Sodium 2mg 1202mg 52%
Folate 183µg 29µg 39%
Phosphorus 108mg 338mg 33%
Protein 10.33g 25.55g 30%
Vitamin C 0mg 22.1mg 25%
Carbs 76.31g 5.13g 24%
Iron 4.64mg 2.81mg 23%
Cholesterol 0mg 67mg 22%
Vitamin A 0µg 171µg 19%
Zinc 0.7mg 2.73mg 18%
Vitamin B3 5.904mg 3.354mg 16%
Potassium 107mg 628mg 15%
Manganese 0.682mg 1mg 14%
Calories 364kcal 148kcal 11%
Fiber 2.7g 0g 11%
Calcium 15mg 92mg 8%
Vitamin B2 0.494mg 0.426mg 5%
Vitamin B5 0.438mg 0.68mg 5%
Vitamin B6 0.044mg 0.11mg 5%
Choline 10.4mg 2%
Fats 0.98g 1.95g 1%
Magnesium 22mg 18mg 1%
Polyunsaturated fat 0.413g 0.552g 1%
Protein per 100 calories 2.8g 17g N/A
Calories per 10 g protein 352kcal 58kcal N/A
Weight per 100 calories 27g 68g N/A
Net carbs 73.61g 5.13g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.188g 0%
Monounsaturated fat 0.087g 0.172g 0%
Tryptophan 0.127mg 0.286mg 0%
Threonine 0.281mg 1.099mg 0%
Isoleucine 0.357mg 1.112mg 0%
Leucine 0.71mg 1.798mg 0%
Lysine 0.228mg 1.909mg 0%
Methionine 0.183mg 0.576mg 0%
Phenylalanine 0.52mg 0.915mg 0%
Valine 0.415mg 1.116mg 0%
Histidine 0.23mg 0.49mg 0%
Omega-3 - EPA 0g 0.138g N/A
Omega-3 - DHA 0g 0.146g N/A
Omega-3 - DPA 0g 0.104g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Clam
Clam
4
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
Contains more CarbsCarbs +1387.5%
Contains more ProteinProtein +147.3%
Contains more FatsFats +99%
Contains more WaterWater +433.9%
Contains more OtherOther +710.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -17.6%
Contains more Mono. FatMonounsaturated fat +97.7%
Contains more Poly. FatPolyunsaturated fat +33.7%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.