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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.

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
3
:
7
Clam
Contains more Iron +65.1%
Contains more Magnesium +22.2%
Contains less Sodium -99.8%
Contains more Calcium +513.3%
Contains more Phosphorus +213%
Contains more Potassium +486.9%
Contains more Zinc +290%
Contains more Copper +377.8%
Contains more Manganese +46.6%
Contains more Selenium +88.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Contains more Iron +65.1%
Contains more Magnesium +22.2%
Contains less Sodium -99.8%
Contains more Calcium +513.3%
Contains more Phosphorus +213%
Contains more Potassium +486.9%
Contains more Zinc +290%
Contains more Copper +377.8%
Contains more Manganese +46.6%
Contains more Selenium +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
7
:
5
Clam
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +76%
Contains more Folate +531%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +76%
Contains more Folate +531%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +150%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
:
2
Clam
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated fat +33.7%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -17.6%
Contains more Monounsaturated Fat +97.7%
Contains more Polyunsaturated 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.
Flour Clam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Clam Opinion
Net carbs 73.61g 5.13g Flour
Protein 10.33g 25.55g Clam
Fats 0.98g 1.95g Clam
Carbs 76.31g 5.13g Flour
Calories 364kcal 148kcal Flour
Sugar 0.27g Clam
Fiber 2.7g 0g Flour
Calcium 15mg 92mg Clam
Iron 4.64mg 2.81mg Flour
Magnesium 22mg 18mg Flour
Phosphorus 108mg 338mg Clam
Potassium 107mg 628mg Clam
Sodium 2mg 1202mg Flour
Zinc 0.7mg 2.73mg Clam
Copper 0.144mg 0.688mg Clam
Manganese 0.682mg 1mg Clam
Selenium 33.9µg 64µg Clam
Vitamin A 0IU 570IU Clam
Vitamin A RAE 0µg 171µg Clam
Vitamin E 0.06mg Flour
Vitamin C 0mg 22.1mg Clam
Vitamin B1 0.785mg 0.15mg Flour
Vitamin B2 0.494mg 0.426mg Flour
Vitamin B3 5.904mg 3.354mg Flour
Vitamin B5 0.438mg 0.68mg Clam
Vitamin B6 0.044mg 0.11mg Clam
Folate 183µg 29µg Flour
Vitamin B12 0µg 98.89µg Clam
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.286mg Clam
Threonine 0.281mg 1.099mg Clam
Isoleucine 0.357mg 1.112mg Clam
Leucine 0.71mg 1.798mg Clam
Lysine 0.228mg 1.909mg Clam
Methionine 0.183mg 0.576mg Clam
Phenylalanine 0.52mg 0.915mg Clam
Valine 0.415mg 1.116mg Clam
Histidine 0.23mg 0.49mg Clam
Cholesterol 0mg 67mg Flour
Saturated Fat 0.155g 0.188g Flour
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DPA 0g 0.104g Clam
Monounsaturated Fat 0.087g 0.172g Clam
Polyunsaturated fat 0.413g 0.552g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Clam
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
50%
Flour
1063%
Clam
Minerals Daily Need Coverage Score
59%
Flour
129%
Clam

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1200mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.033g)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 45)
Which food is cheaper?
Clam
Clam is cheaper (difference - $1)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
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. 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.