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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, 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.

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
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
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
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%
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%
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 D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B2 ~0.426mg
~equal in Vitamin K ~µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Groat Clam 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%
Iron 2.2mg 2.81mg 8%
Vitamin B6 0.21mg 0.11mg 8%
Calcium 18mg 92mg 7%
Potassium 460mg 628mg 5%
Vitamin B1 0.101mg 0.15mg 4%
Zinc 2.4mg 2.73mg 3%
Saturated fat 0.741g 0.188g 3%
Polyunsaturated fat 1.039g 0.552g 3%
Fats 3.4g 1.95g 2%
Monounsaturated fat 1.04g 0.172g 2%
Phosphorus 347mg 338mg 1%
Protein per 100 calories 3.9g 17g N/A
Calories per 10 g protein 259kcal 58kcal N/A
Weight per 100 calories 29g 68g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
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
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
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
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
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
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%

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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. 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.