Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
soy flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and soy flour:
Both clams and soy flour are high in calories. Soy flour has 151% more calories than clam - clam has 148 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, clams is much heavier in protein, lighter in carbs and lighter in fat compared to soy flour per calorie. Clams has a macronutrient ratio of 73:15:13 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Clams | Soy Flour | |
---|---|---|
Protein | 73% | 50% |
Carbohydrates | 15% | 31% |
Fat | 13% | 20% |
Alcohol | ~ | ~ |
Soy flour is high in carbohydrates and clam has 83% less carbohydrates than soy flour - clam has 5.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
Soy flour is an excellent source of dietary fiber and it has more dietary fiber than clam - soy flour has 16g of dietary fiber per 100 grams and clam does not contain significant amounts.
Clam has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and clam does not contain significant amounts.
Both clams and soy flour are high in protein. Soy flour has 95% more protein than clam - clam has 25.6g of protein per 100 grams and soy flour has 49.8g of protein.
Clam has 5.8 times less saturated fat than soy flour - clam has 0.19g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Soy flour has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and soy flour does not contain significant amounts.
Clam is an excellent source of Vitamin C and it has more Vitamin C than soy flour - clam has 22.1mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Clam is an excellent source of Vitamin A and it has 84 times more Vitamin A than soy flour - clam has 171ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Soy flour has more Vitamin E than clam - soy flour has 0.55mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Soy flour and clams contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and clam does not contain significant amounts.
Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, clam contains more Vitamin B12. Both clams and soy flour contain significant amounts of riboflavin and niacin.
Clams | Soy Flour | |
---|---|---|
Thiamin | 0.15 MG | 1.088 MG |
Riboflavin | 0.426 MG | 0.28 MG |
Niacin | 3.354 MG | 2.95 MG |
Pantothenic acid | 0.68 MG | 1.55 MG |
Vitamin B6 | 0.11 MG | 1.05 MG |
Folate | 29 UG | 289 UG |
Vitamin B12 | 98.89 UG | ~ |
Both clams and soy flour are high in calcium. Soy flour has 210% more calcium than clam - clam has 92mg of calcium per 100 grams and soy flour has 285mg of calcium.
Both clams and soy flour are high in iron. Soy flour has 192% more iron than clam - clam has 2.8mg of iron per 100 grams and soy flour has 8.2mg of iron.
Both clams and soy flour are high in potassium. Soy flour has 233% more potassium than clam - clam has 628mg of potassium per 100 grams and soy flour has 2090mg of potassium.
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than soy flour per 100 grams.
Clams | Soy Flour | |
---|---|---|
alpha linoleic acid | 0.008 G | 0.555 G |
DHA | 0.146 G | ~ |
EPA | 0.138 G | ~ |
DPA | 0.104 G | ~ |
Total | 0.396 G | 0.555 G |
Comparing omega-6 fatty acids, soy flour has more linoleic acid than clam per 100 grams.
Clams | Soy Flour | |
---|---|---|
linoleic acid | 0.032 G | 3.66 G |
other omega 6 | ~ | 0.025 G |
Total | 0.032 G | 3.685 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Clams or Soy Flour .
Cooked Clams g
()
|
Daily Values (%) |
Soy Flour g
()
|
|||||
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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 % |
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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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||