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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, and vitamin C; however, groat is richer in magnesium, copper, fiber, vitamin B3, and manganese.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Groat has less cholesterol.
  • Clam has a lower glycemic index (27) than groat (54).

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
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
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
Clam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 74% 0% 57% 0% 38% 98% 63% 41% 25% 12361% 0% 22%
Groat
Groat
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
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 D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.425mg
~equal in Vitamin K ~µg
~equal in Folate ~30µg

All nutrients comparison - raw data values

Nutrient Clam Groat DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 8.3µg 101%
Sodium 1202mg 1mg 52%
Magnesium 18mg 231mg 51%
Copper 0.688mg 1.1mg 46%
Fiber 0g 10g 40%
Protein 25.55g 13.25g 25%
Vitamin C 22.1mg 0mg 25%
Vitamin B3 3.354mg 7.02mg 23%
Carbs 5.13g 71.5g 22%
Cholesterol 67mg 0mg 22%
Vitamin A 171µg 0µg 19%
Manganese 1mg 1.3mg 13%
Vitamin B5 0.68mg 1.233mg 11%
Calories 148kcal 343kcal 10%
Iron 2.81mg 2.2mg 8%
Vitamin B6 0.11mg 0.21mg 8%
Calcium 92mg 18mg 7%
Potassium 628mg 460mg 5%
Vitamin B1 0.15mg 0.101mg 4%
Zinc 2.73mg 2.4mg 3%
Saturated fat 0.188g 0.741g 3%
Polyunsaturated fat 0.552g 1.039g 3%
Fats 1.95g 3.4g 2%
Monounsaturated fat 0.172g 1.04g 2%
Phosphorus 338mg 347mg 1%
Protein per 100 calories 17g 3.9g N/A
Calories per 10 g protein 58kcal 259kcal N/A
Weight per 100 calories 68g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.8 N/A
Net carbs 5.13g 61.5g N/A
Vitamin B2 0.426mg 0.425mg 0%
Folate 29µg 30µg 0%
Tryptophan 0.286mg 0.192mg 0%
Threonine 1.099mg 0.506mg 0%
Isoleucine 1.112mg 0.498mg 0%
Leucine 1.798mg 0.832mg 0%
Lysine 1.909mg 0.672mg 0%
Methionine 0.576mg 0.172mg 0%
Phenylalanine 0.915mg 0.52mg 0%
Valine 1.116mg 0.678mg 0%
Histidine 0.49mg 0.309mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - DPA 0.104g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
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
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
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
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%

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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.