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Wheat vs. Clam — In-Depth Nutrition Comparison

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A recap on the 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

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Clam
Clam
3
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 +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.
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Clam
Clam
4
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 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 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Clam 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%
Protein 13.68g 25.55g 24%
Phosphorus 508mg 338mg 24%
Vitamin B6 0.419mg 0.11mg 24%
Vitamin B2 0.121mg 0.426mg 23%
Carbs 71.13g 5.13g 22%
Cholesterol 0mg 67mg 22%
Vitamin B1 0.419mg 0.15mg 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%
Calcium 34mg 92mg 6%
Potassium 431mg 628mg 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%
Protein per 100 calories 4g 17g N/A
Calories per 10 g protein 248kcal 58kcal N/A
Weight per 100 calories 29g 68g N/A
Unsaturated / Saturated Fat ratio 2.9 3.9 N/A
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Clam
Clam
3
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 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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Clam
Clam
1
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 more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +77.2%
Contains less Sat. FatSaturated fat -58.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.