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  6. Clam vs. Flour

Clam vs. Flour — In-Depth Nutrition Comparison

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Significant differences between clam and flour

  • Clam has more vitamin B12, copper, selenium, phosphorus, and vitamin C; however, flour is richer in vitamin B1, folate, and iron.
  • Clam covers your daily vitamin B12 needs 4120% more than flour.
  • Flour contains less cholesterol.
  • 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 Mollusks, clam, mixed species, cooked, moist heat and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Clam vs Flour 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.
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%
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%
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%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +65.1%
Contains less SodiumSodium -99.8%

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.
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%
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%
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 +∞%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +76%
Contains more FolateFolate +531%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +147.3%
Contains more FatsFats +99%
Contains more WaterWater +433.9%
Contains more OtherOther +710.9%
Contains more CarbsCarbs +1387.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +97.7%
Contains more Poly. FatPolyunsaturated fat +33.7%
Contains less Sat. FatSaturated fat -17.6%

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