Whole Wheat Bread vs. Clams
Nutrition comparison of Whole Wheat Bread and Cooked Clams
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
clams
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and clams:
- Both whole wheat bread and clams are high in calcium, calories, iron, potassium and protein.
- Clam has more riboflavin and Vitamin B12, however, whole wheat bread contains more Vitamin B6 and folate.
- Clam is an excellent source of Vitamin A and Vitamin C.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Clams (Mollusks, clam, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and clams are high in calories. Whole wheat bread has 79% more calories than clam - whole wheat bread has 265 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and similar to clams for fat. Whole wheat bread has a macronutrient ratio of 20:65:14 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Clams | |
|---|---|---|
| Protein | 20% | 73% |
| Carbohydrates | 65% | 15% |
| Fat | 14% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and clam has 88% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than clam - whole wheat bread has 7.4g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both whole wheat bread and clams are high in protein. Clam has 91% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both whole wheat bread and clams are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 220 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and clam has 22.1mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - clam has 171ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread has more Vitamin E than clam - whole wheat bread has 0.37mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Whole wheat bread and clams contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin and Vitamin B12, however, whole wheat bread contains more Vitamin B6 and folate. Both whole wheat bread and clams contain significant amounts of thiamin, niacin and pantothenic acid.
| Whole Wheat Bread | Clams | |
|---|---|---|
| Thiamin | 0.279 MG | 0.15 MG |
| Riboflavin | 0.131 MG | 0.426 MG |
| Niacin | 4.042 MG | 3.354 MG |
| Pantothenic acid | 0.336 MG | 0.68 MG |
| Vitamin B6 | 0.263 MG | 0.11 MG |
| Folate | 75 UG | 29 UG |
| Vitamin B12 | ~ | 98.89 UG |
Minerals
calcium
Both whole wheat bread and clams are high in calcium. Whole wheat bread has 12% more calcium than clam - whole wheat bread has 103mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both whole wheat bread and clams are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both whole wheat bread and clams are high in potassium. Clam has 173% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and clam has 628mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than whole wheat bread per 100 grams.
| Whole Wheat Bread | Clams | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.008 G |
| DHA | ~ | 0.146 G |
| EPA | ~ | 0.138 G |
| DPA | ~ | 0.104 G |
| Total | 0.205 G | 0.396 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than clam per 100 grams.
| Whole Wheat Bread | Clams | |
|---|---|---|
| other omega 6 | ~ | 0.082 G |
| linoleic acid | 1.667 G | 0.032 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Clams (Mollusks, clam, mixed species, cooked, moist heat) .
Whole Wheat Bread 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 whole wheat bread or clams contain more calories in 100 grams?Both whole wheat bread and clams are high in calories. Whole wheat bread has 80% more calories than clam - whole wheat bread has 265 calories in 100g and clam has 148 calories.
Is whole wheat bread or clams better for protein?
Both whole wheat bread and clams are high in protein. Clam has 90% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and clam has 25.6g of protein.
Does whole wheat bread or clams have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and clam has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and clam has 5.1g of carbohydrates.
Does whole wheat bread or clams contain more calcium?
Both whole wheat bread and clams are high in calcium. Whole wheat bread has 10% more calcium than clam - whole wheat bread has 103mg of calcium in 100 grams and clam has 92mg of calcium.
Does whole wheat bread or clams contain more iron?
Both whole wheat bread and clams are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron in 100 grams and clam has 2.8mg of iron.
Does whole wheat bread or clams contain more potassium?
Both whole wheat bread and clams are high in potassium. Clam has 170% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and clam has 628mg of potassium.