Wheat Flour vs. Clams
Nutrition comparison of Wheat 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
wheat flour
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and clams:
- Both wheat flour and clams are high in calories, iron and protein.
- Clam is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
- Wheat flour has more thiamin, niacin and folate, however, clam contains more Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and clams are high in calories. Wheat flour has 144% more calories than clam - wheat flour has 361 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to clams per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Clams | |
|---|---|---|
| Protein | 14% | 73% |
| Carbohydrates | 82% | 15% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and clam has 93% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than clam - wheat flour has 2.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Wheat flour and clams contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both wheat flour and clams are high in protein. Clam has 113% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both wheat flour and clams are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Wheat flour has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - clam has 22.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - clam has 171ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than clam - wheat flour has 0.4mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Wheat flour and clams contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, niacin and folate, however, clam contains more Vitamin B6 and Vitamin B12. Both wheat flour and clams contain significant amounts of riboflavin and pantothenic acid.
| Wheat Flour | Clams | |
|---|---|---|
| Thiamin | 0.812 MG | 0.15 MG |
| Riboflavin | 0.512 MG | 0.426 MG |
| Niacin | 7.554 MG | 3.354 MG |
| Pantothenic acid | 0.438 MG | 0.68 MG |
| Vitamin B6 | 0.037 MG | 0.11 MG |
| Folate | 183 UG | 29 UG |
| Vitamin B12 | ~ | 98.89 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 513% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both wheat flour and clams are high in iron. Wheat flour has 57% more iron than clam - wheat flour has 4.4mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Clam is an excellent source of potassium and it has 528% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than wheat flour per 100 grams.
| Wheat Flour | Clams | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.008 G |
| DHA | ~ | 0.146 G |
| EPA | ~ | 0.138 G |
| DPA | ~ | 0.104 G |
| Total | 0.043 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than clam per 100 grams.
| Wheat Flour | Clams | |
|---|---|---|
| linoleic acid | 0.685 G | 0.032 G |
| other omega 6 | ~ | 0.082 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Clams (Mollusks, clam, mixed species, cooked, moist heat) .
Wheat 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 wheat flour or clams contain more calories in 100 grams?Both wheat flour and clams are high in calories. Wheat flour has 140% more calories than clam - wheat flour has 361 calories in 100g and clam has 148 calories.
Is wheat flour or clams better for protein?
Both wheat flour and clams are high in protein. Clam has 110% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and clam has 25.6g of protein.
Does wheat flour or clams have more carbohydrates?
By weight, wheat flour is high in carbohydrates and clam has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and clam has 5.1g of carbohydrates.
Does wheat flour or clams contain more calcium?
Clam is a rich source of calcium and it has 510% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and clam has 92mg of calcium.
Does wheat flour or clams contain more iron?
Both wheat flour and clams are high in iron. Wheat flour has 60% more iron than clam - wheat flour has 4.4mg of iron in 100 grams and clam has 2.8mg of iron.
Does wheat flour or clams contain more potassium?
Clam is a rich source of potassium and it has 530% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and clam has 628mg of potassium.