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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, 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
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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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +27.7%
Contains more ZincZinc +13.8%
Contains more SeleniumSelenium +671.1%
Contains more MagnesiumMagnesium +1183.3%
Contains more CopperCopper +59.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +30%
~equal in Phosphorus ~347mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 34% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more Vitamin B6Vitamin B6 +90.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.425mg
~equal in Vitamin K ~µg
~equal in Folate ~30µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
3
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
2
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 ProteinProtein +92.8%
Contains more WaterWater +552.7%
Contains more OtherOther +77.6%
Contains more FatsFats +74.4%
Contains more CarbsCarbs +1293.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
1
21% 19% 61%
Saturated Fat: Sat. Fat 0.188 g
Monounsaturated Fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
Groat
2
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated Fat -74.6%
Contains more Mono. FatMonounsaturated Fat +504.7%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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
Calories 148kcal 343kcal Groat
Protein 25.55g 13.25g Clam
Fats 1.95g 3.4g Groat
Vitamin C 22.1mg 0mg Clam
Net carbs 5.13g 61.5g Groat
Carbs 5.13g 71.5g Groat
Cholesterol 67mg 0mg Groat
Magnesium 18mg 231mg Groat
Calcium 92mg 18mg Clam
Potassium 628mg 460mg Clam
Iron 2.81mg 2.2mg Clam
Fiber 0g 10g Groat
Copper 0.688mg 1.1mg Groat
Zinc 2.73mg 2.4mg Clam
Phosphorus 338mg 347mg Groat
Sodium 1202mg 1mg Groat
Vitamin A 570IU 0IU Clam
Vitamin A 171µg 0µg Clam
Manganese 1mg 1.3mg Groat
Selenium 64µg 8.3µg 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
Vitamin B12 98.89µg 0µg Clam
Folate 29µg 30µg Groat
Saturated Fat 0.188g 0.741g Clam
Monounsaturated Fat 0.172g 1.04g Groat
Polyunsaturated fat 0.552g 1.039g Groat
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
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - DPA 0.104g 0g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
981%
Clam
31%
Groat
Minerals Daily Need Coverage Score
129%
Clam
109%
Groat

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1201mg)
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.