Whole Wheat Flour vs. Clams
Nutrition comparison of Whole 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
whole 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 whole wheat flour and clams:
- Both whole wheat flour and clams are high in calories, iron, potassium and protein.
- Clam has more riboflavin and Vitamin B12.
- Clam is an excellent source of Vitamin A, Vitamin C and calcium.
- Whole wheat flour is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 flour and clams are high in calories. Whole wheat flour has 124% more calories than clam - whole wheat flour has 332 calories per 100 grams and clam has 148 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to clams per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for clams, 73:15:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Clams | |
|---|---|---|
| Protein | 11% | 73% |
| Carbohydrates | 84% | 15% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and clam has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and clam has 5.1g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than clam - whole wheat flour has 13.1g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Clam has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Both whole wheat flour and clams are high in protein. Clam has 166% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and clam has 25.6g of protein.
Fat
saturated fat
Both whole wheat flour and clams are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and clam has 0.19g of saturated fat.
cholesterol
Whole wheat flour has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and whole 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 whole wheat flour - clam has 22.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - clam has 171ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than clam - whole wheat flour has 0.53mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Whole wheat flour and clams contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more riboflavin and Vitamin B12. Both whole wheat flour and clams contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Clams | |
|---|---|---|
| Thiamin | 0.297 MG | 0.15 MG |
| Riboflavin | 0.188 MG | 0.426 MG |
| Niacin | 5.347 MG | 3.354 MG |
| Pantothenic acid | 1.011 MG | 0.68 MG |
| Vitamin B6 | 0.191 MG | 0.11 MG |
| Folate | 28 UG | 29 UG |
| Vitamin B12 | ~ | 98.89 UG |
Minerals
calcium
Clam is an excellent source of calcium and it has 179% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and clam has 92mg of calcium.
iron
Both whole wheat flour and clams are high in iron. Whole wheat flour has 32% more iron than clam - whole wheat flour has 3.7mg of iron per 100 grams and clam has 2.8mg of iron.
potassium
Both whole wheat flour and clams are high in potassium. Clam has 59% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and clam has 628mg of potassium.
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 Flour (Wheat flour, whole-grain, soft wheat) and Clams (Mollusks, clam, mixed species, cooked, moist heat) .
Whole 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 whole wheat flour or clams contain more calories in 100 grams?Both whole wheat flour and clams are high in calories. Whole wheat flour has 120% more calories than clam - whole wheat flour has 332 calories in 100g and clam has 148 calories.
Is whole wheat flour or clams better for protein?
Both whole wheat flour and clams are high in protein. Clam has 170% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and clam has 25.6g of protein.
Does whole wheat flour or clams have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and clam has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and clam has 5.1g of carbohydrates.
Does whole wheat flour or clams contain more calcium?
Clam is a rich source of calcium and it has 180% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and clam has 92mg of calcium.
Does whole wheat flour or clams contain more iron?
Both whole wheat flour and clams are high in iron. Whole wheat flour has 30% more iron than clam - whole wheat flour has 3.7mg of iron in 100 grams and clam has 2.8mg of iron.
Does whole wheat flour or clams contain more potassium?
Both whole wheat flour and clams are high in potassium. Clam has 60% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and clam has 628mg of potassium.