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Groat vs. Clam — In-Depth Nutrition Comparison

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What are the differences between Groat and Clam?

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

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

Infographic

Groat vs Clam 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.
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%
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%
Contains more MagnesiumMagnesium +1183.3%
Contains more CopperCopper +59.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +30%
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%
~equal in Phosphorus ~338mg

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.
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%
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%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin B5Vitamin B5 +81.3%
Contains more Vitamin B6Vitamin B6 +90.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.426mg
~equal in Vitamin K ~µg
~equal in Folate ~29µg
~equal in Choline ~mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated Fat +504.7%
Contains more Poly. FatPolyunsaturated fat +88.2%
Contains less Sat. FatSaturated Fat -74.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Clam
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 Groat Clam Opinion
Calories 343kcal 148kcal Groat
Protein 13.25g 25.55g Clam
Fats 3.4g 1.95g Groat
Vitamin C 0mg 22.1mg Clam
Net carbs 61.5g 5.13g Groat
Carbs 71.5g 5.13g Groat
Cholesterol 0mg 67mg Groat
Magnesium 231mg 18mg Groat
Calcium 18mg 92mg Clam
Potassium 460mg 628mg Clam
Iron 2.2mg 2.81mg Clam
Fiber 10g 0g Groat
Copper 1.1mg 0.688mg Groat
Zinc 2.4mg 2.73mg Clam
Phosphorus 347mg 338mg Groat
Sodium 1mg 1202mg Groat
Vitamin A 0IU 570IU Clam
Vitamin A 0µg 171µg Clam
Manganese 1.3mg 1mg Groat
Selenium 8.3µg 64µg Clam
Vitamin B1 0.101mg 0.15mg Clam
Vitamin B2 0.425mg 0.426mg Clam
Vitamin B3 7.02mg 3.354mg Groat
Vitamin B5 1.233mg 0.68mg Groat
Vitamin B6 0.21mg 0.11mg Groat
Vitamin B12 0µg 98.89µg Clam
Folate 30µg 29µg Groat
Saturated Fat 0.741g 0.188g Clam
Monounsaturated Fat 1.04g 0.172g Groat
Polyunsaturated fat 1.039g 0.552g Groat
Tryptophan 0.192mg 0.286mg Clam
Threonine 0.506mg 1.099mg Clam
Isoleucine 0.498mg 1.112mg Clam
Leucine 0.832mg 1.798mg Clam
Lysine 0.672mg 1.909mg Clam
Methionine 0.172mg 0.576mg Clam
Phenylalanine 0.52mg 0.915mg Clam
Valine 0.678mg 1.116mg Clam
Histidine 0.309mg 0.49mg Clam
Omega-3 - EPA 0g 0.138g Clam
Omega-3 - DHA 0g 0.146g Clam
Omega-3 - DPA 0g 0.104g Clam

Which food is preferable for your diet?

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

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.