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Clam vs. Buckwheat — In-Depth Nutrition Comparison

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How are Clam and Buckwheat different?

  • Clam has more Vitamin B12, Selenium, Copper, Phosphorus, Vitamin B2, Manganese, Iron, and Vitamin C than Buckwheat.
  • Daily need coverage for Vitamin B12 from Clam is 4120% higher.
  • Buckwheat has less Cholesterol.

Mollusks, clam, mixed species, cooked, moist heat and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Clam vs Buckwheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
8
:
Contains more Calcium +1214.3%
Contains more Iron +251.3%
Contains more Phosphorus +382.9%
Contains more Potassium +613.6%
Contains more Zinc +347.5%
Contains more Copper +371.2%
Contains more Manganese +148.1%
Contains more Selenium +2809.1%
Contains more Magnesium +183.3%
Contains less Sodium -99.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1214.3%
Contains more Iron +251.3%
Contains more Phosphorus +382.9%
Contains more Potassium +613.6%
Contains more Zinc +347.5%
Contains more Copper +371.2%
Contains more Manganese +148.1%
Contains more Selenium +2809.1%
Contains more Magnesium +183.3%
Contains less Sodium -99.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +992.3%
Contains more Vitamin B3 +256.8%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B6 +42.9%
Contains more Folate +107.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +992.3%
Contains more Vitamin B3 +256.8%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B6 +42.9%
Contains more Folate +107.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
:
Contains more Protein +655.9%
Contains more Fats +214.5%
Contains more Other +767.4%
Contains more Carbs +288.7%
Contains more Water +18.8%
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +655.9%
Contains more Fats +214.5%
Contains more Other +767.4%
Contains more Carbs +288.7%
Contains more Water +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
:
Contains more Polyunsaturated fat +193.6%
Contains less Saturated Fat -28.7%
Equal in Monounsaturated Fat - 0.188
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +193.6%
Contains less Saturated Fat -28.7%
Equal in Monounsaturated Fat - 0.188

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clam Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Clam Buckwheat Opinion
Net carbs 5.13g 17.24g Buckwheat
Protein 25.55g 3.38g Clam
Fats 1.95g 0.62g Clam
Carbs 5.13g 19.94g Buckwheat
Calories 148kcal 92kcal Clam
Fructose 0.1g Buckwheat
Sugar 0.9g Clam
Fiber 0g 2.7g Buckwheat
Calcium 92mg 7mg Clam
Iron 2.81mg 0.8mg Clam
Magnesium 18mg 51mg Buckwheat
Phosphorus 338mg 70mg Clam
Potassium 628mg 88mg Clam
Sodium 1202mg 4mg Buckwheat
Zinc 2.73mg 0.61mg Clam
Copper 0.688mg 0.146mg Clam
Manganese 1mg 0.403mg Clam
Selenium 64µg 2.2µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin E 0.09mg Buckwheat
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.04mg Clam
Vitamin B2 0.426mg 0.039mg Clam
Vitamin B3 3.354mg 0.94mg Clam
Vitamin B5 0.68mg 0.359mg Clam
Vitamin B6 0.11mg 0.077mg Clam
Folate 29µg 14µg Clam
Vitamin B12 98.89µg 0µg Clam
Vitamin K 1.9µg Buckwheat
Tryptophan 0.286mg 0.049mg Clam
Threonine 1.099mg 0.129mg Clam
Isoleucine 1.112mg 0.127mg Clam
Leucine 1.798mg 0.212mg Clam
Lysine 1.909mg 0.172mg Clam
Methionine 0.576mg 0.044mg Clam
Phenylalanine 0.915mg 0.133mg Clam
Valine 1.116mg 0.173mg Clam
Histidine 0.49mg 0.079mg Clam
Cholesterol 67mg 0mg Buckwheat
Saturated Fat 0.188g 0.134g Buckwheat
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.188g Buckwheat
Polyunsaturated fat 0.552g 0.188g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1063%
Clam
8%
Buckwheat
Minerals Daily Need Coverage Score
129%
Clam
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 24)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.4)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1198mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.054g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.