Flour vs. Clams
Nutrition comparison of Flour and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and clams:
- Both flour and clams are high in calories and protein.
- Clam has more riboflavin, niacin, Vitamin B6 and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and clams are high in calories. Flour has 146% more calories than clam - flour has 364 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and lighter in fat compared to clams per calorie. Flour has a macronutrient ratio of 12:86:2 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Clams | |
|---|---|---|
| Protein | 12% | 73% |
| Carbohydrates | 86% | 15% |
| Fat | 2% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and clam has 93% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than clam - flour has 2.7g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Flour and clams contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both flour and clams are high in protein. Clam has 147% more protein than flour - flour has 10.3g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both flour and clams are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Flour has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than flour - clam has 22.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than flour - clam has 171ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and clams contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Flour and clams contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin, niacin, Vitamin B6 and Vitamin B12. Both flour and clams contain significant amounts of thiamin, pantothenic acid and folate.
| Flour | Clams | |
|---|---|---|
| Thiamin | 0.12 MG | 0.15 MG |
| Riboflavin | 0.04 MG | 0.426 MG |
| Niacin | 1.25 MG | 3.354 MG |
| Pantothenic acid | 0.438 MG | 0.68 MG |
| Vitamin B6 | 0.044 MG | 0.11 MG |
| Folate | 26 UG | 29 UG |
| Vitamin B12 | ~ | 98.89 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 513% more calcium than flour - flour has 15mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Clam is a great source of iron and it has 140% more iron than flour - flour has 1.2mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 487% more potassium than flour - flour has 107mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than flour per 100 grams.
| Flour | Clams | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.008 G |
| DHA | ~ | 0.146 G |
| EPA | ~ | 0.138 G |
| DPA | ~ | 0.104 G |
| Total | 0.022 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than clam per 100 grams.
| Flour | Clams | |
|---|---|---|
| linoleic acid | 0.391 G | 0.032 G |
| other omega 6 | ~ | 0.082 G |
| Total | 0.391 G | 0.114 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Cooked Clams g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or clams contain more calories in 100 grams?Both flour and clams are high in calories. Flour has 150% more calories than clam - flour has 364 calories in 100g and clam has 148 calories.
Is flour or clams better for protein?
Both flour and clams are high in protein. Clam has 150% more protein than flour - flour has 10.3g of protein per 100 grams and clam has 25.6g of protein.
Does flour or clams have more carbohydrates?
By weight, flour is high in carbohydrates and clam has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and clam has 5.1g of carbohydrates.
Does flour or clams contain more calcium?
Clam is a rich source of calcium and it has 510% more calcium than flour - flour has 15mg of calcium in 100 grams and clam has 92mg of calcium.
Does flour or clams contain more potassium?
Clam is a rich source of potassium and it has 490% more potassium than flour - flour has 107mg of potassium in 100 grams and clam has 628mg of potassium.