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, vitamin B3, and manganese; however, clam is richer in vitamin B12, selenium, and vitamin C.
- Clam's daily need coverage for vitamin B12 is 4120% more.
- Groat has less sodium.
- Clam has a lower glycemic index (27) than groat (54).
We used Buckwheat and Mollusks, clam, mixed species, cooked, moist heat types in this article.
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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.
| 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% |
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 8.3µg | 64µg | 101% |
| Sodium | 1mg | 1202mg | 52% |
| Magnesium | 231mg | 18mg | 51% |
| Copper | 1.1mg | 0.688mg | 46% |
| Fiber | 10g | 0g | 40% |
| Protein | 13.25g | 25.55g | 25% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B3 | 7.02mg | 3.354mg | 23% |
| Carbs | 71.5g | 5.13g | 22% |
| Cholesterol | 0mg | 67mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Manganese | 1.3mg | 1mg | 13% |
| Vitamin B5 | 1.233mg | 0.68mg | 11% |
| Calories | 343kcal | 148kcal | 10% |
| Vitamin B6 | 0.21mg | 0.11mg | 8% |
| Iron | 2.2mg | 2.81mg | 8% |
| Calcium | 18mg | 92mg | 7% |
| Potassium | 460mg | 628mg | 5% |
| Vitamin B1 | 0.101mg | 0.15mg | 4% |
| Polyunsaturated fat | 1.039g | 0.552g | 3% |
| Zinc | 2.4mg | 2.73mg | 3% |
| Saturated fat | 0.741g | 0.188g | 3% |
| Monounsaturated fat | 1.04g | 0.172g | 2% |
| Fats | 3.4g | 1.95g | 2% |
| Phosphorus | 347mg | 338mg | 1% |
| Net carbs | 61.5g | 5.13g | N/A |
| Vitamin B2 | 0.425mg | 0.426mg | 0% |
| Folate | 30µg | 29µg | 0% |
| Tryptophan | 0.192mg | 0.286mg | 0% |
| Threonine | 0.506mg | 1.099mg | 0% |
| Isoleucine | 0.498mg | 1.112mg | 0% |
| Leucine | 0.832mg | 1.798mg | 0% |
| Lysine | 0.672mg | 1.909mg | 0% |
| Methionine | 0.172mg | 0.576mg | 0% |
| Phenylalanine | 0.52mg | 0.915mg | 0% |
| Valine | 0.678mg | 1.116mg | 0% |
| Histidine | 0.309mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - DPA | 0g | 0.104g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +504.7% |
| Contains more Poly. FatPolyunsaturated fat | +88.2% |
| Contains less Sat. FatSaturated fat | -74.6% |
