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.
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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 | +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.
| 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 CholineCholine | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -17.6% |
| Contains more Mono. FatMonounsaturated fat | +97.7% |
| Contains more Poly. FatPolyunsaturated fat | +33.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 B6 | 0.044mg | 0.11mg | 5% |
| Vitamin B5 | 0.438mg | 0.68mg | 5% |
| Vitamin B2 | 0.494mg | 0.426mg | 5% |
| Choline | 10.4mg | 2% | |
| Magnesium | 22mg | 18mg | 1% |
| Fats | 0.98g | 1.95g | 1% |
| Polyunsaturated fat | 0.413g | 0.552g | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
983%
Minerals Daily Need Coverage Score
59%
129%
Comparison summary
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Flour contains less Sodium (difference - 1200mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 0.033g)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 45)
Which food is cheaper?
Clam is cheaper (difference - $1)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
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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.