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  6. Clam vs. Groat

Clam vs. Groat — In-Depth Nutrition Comparison

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What are the differences between Clam and Groat?

  • Clam is higher in Vitamin B12, Selenium, Vitamin C, and Vitamin A RAE, however, Groat is richer in Magnesium, Copper, Fiber, and Vitamin B3.
  • Clam's daily need coverage for Vitamin B12 is 4120% more.
  • Groat has less Cholesterol.

We used Mollusks, clam, mixed species, cooked, moist heat and Buckwheat types in this article.

Infographic

Clam vs Groat 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
Clam
5
:
5
Groat
Groat
Contains more Calcium +411.1%
Contains more Iron +27.7%
Contains more Potassium +36.5%
Contains more Zinc +13.8%
Contains more Selenium +671.1%
Contains more Magnesium +1183.3%
Contains less Sodium -99.9%
Contains more Copper +59.9%
Contains more Manganese +30%
Equal in Phosphorus - 347
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Calcium +411.1%
Contains more Iron +27.7%
Contains more Potassium +36.5%
Contains more Zinc +13.8%
Contains more Selenium +671.1%
Contains more Magnesium +1183.3%
Contains less Sodium -99.9%
Contains more Copper +59.9%
Contains more Manganese +30%
Equal in Phosphorus - 347

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
Clam
5
:
5
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +90.9%
Equal in Vitamin B2 - 0.425
Equal in Folate - 30
Clam
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%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B5 +81.3%
Contains more Vitamin B6 +90.9%
Equal in Vitamin B2 - 0.425
Equal in Folate - 30

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Groat
Groat
Contains more Protein +92.8%
Contains more Water +552.7%
Contains more Other +77.6%
Contains more Fats +74.4%
Contains more Carbs +1293.8%
Clam
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
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more Protein +92.8%
Contains more Water +552.7%
Contains more Other +77.6%
Contains more Fats +74.4%
Contains more Carbs +1293.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
1
:
2
Groat
Groat
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +504.7%
Contains more Polyunsaturated fat +88.2%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Contains less Saturated Fat -74.6%
Contains more Monounsaturated Fat +504.7%
Contains more Polyunsaturated fat +88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Groat Opinion
Net carbs 5.13g 61.5g Groat
Protein 25.55g 13.25g Clam
Fats 1.95g 3.4g Groat
Carbs 5.13g 71.5g Groat
Calories 148kcal 343kcal Groat
Fiber 0g 10g Groat
Calcium 92mg 18mg Clam
Iron 2.81mg 2.2mg Clam
Magnesium 18mg 231mg Groat
Phosphorus 338mg 347mg Groat
Potassium 628mg 460mg Clam
Sodium 1202mg 1mg Groat
Zinc 2.73mg 2.4mg Clam
Copper 0.688mg 1.1mg Groat
Manganese 1mg 1.3mg Groat
Selenium 64µg 8.3µg Clam
Vitamin A 570IU 0IU Clam
Vitamin A RAE 171µg 0µg Clam
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.101mg Clam
Vitamin B2 0.426mg 0.425mg Clam
Vitamin B3 3.354mg 7.02mg Groat
Vitamin B5 0.68mg 1.233mg Groat
Vitamin B6 0.11mg 0.21mg Groat
Folate 29µg 30µg Groat
Vitamin B12 98.89µg 0µg Clam
Tryptophan 0.286mg 0.192mg Clam
Threonine 1.099mg 0.506mg Clam
Isoleucine 1.112mg 0.498mg Clam
Leucine 1.798mg 0.832mg Clam
Lysine 1.909mg 0.672mg Clam
Methionine 0.576mg 0.172mg Clam
Phenylalanine 0.915mg 0.52mg Clam
Valine 1.116mg 0.678mg Clam
Histidine 0.49mg 0.309mg Clam
Cholesterol 67mg 0mg Groat
Saturated Fat 0.188g 0.741g Clam
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 1.04g Groat
Polyunsaturated fat 0.552g 1.039g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Groat
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
33%
Groat
Minerals Daily Need Coverage Score
129%
Clam
109%
Groat

Comparison summary

Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1201mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.553g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam
Clam is cheaper (difference - $2.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.