Clams vs. Soy Flour

Nutrition comparison of Cooked Clams and Soy Flour

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 calcium, calories, iron, potassium and protein.
  • Clam has 5.8 times less saturated fat than soy flour.
  • Clam is an excellent source of Vitamin A and Vitamin C.
  • Soy flour has more thiamin, pantothenic acid, Vitamin B6 and folate, however, clam contains more Vitamin B12.
  • Soy flour is an excellent source of dietary fiber.
Detailed nutritional comparison of clams and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Clams src
Image of Soy Flour src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Clam has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and clam does not contain significant amounts.

Protein

protein

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.

Fat

saturated fat

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.

cholesterol

Soy flour has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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 ~

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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


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: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Soy Flour (Soy flour, low-fat) .

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FAQ

Does clams or soy flour contain more calories in 100 grams?
Both clams and soy flour are high in calories. Soy flour has 150% more calories than clam - clam has 148 calories in 100g and soy flour has 372 calories.

Is clams or soy flour better for protein?
Both clams and soy flour are high in protein. Soy flour has 100% more protein than clam - clam has 25.6g of protein per 100 grams and soy flour has 49.8g of protein.

Does clams or soy flour have more carbohydrates?
By weight, soy flour is high in carbohydrates and clam has 80% fewer carbohydrates than soy flour - clam has 5.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does clams or soy flour contain more calcium?
Both clams and soy flour are high in calcium. Soy flour has 210% more calcium than clam - clam has 92mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does clams or soy flour contain more iron?
Both clams and soy flour are high in iron. Soy flour has 190% more iron than clam - clam has 2.8mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does clams or soy flour contain more potassium?
Both clams and soy flour are high in potassium. Soy flour has 230% more potassium than clam - clam has 628mg of potassium in 100 grams and soy flour has 2090mg of potassium.