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Buckwheat vs. Salmon — In-Depth Nutrition Comparison

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What are the differences between Buckwheat and Salmon?

  • Buckwheat is higher in Manganese, yet Salmon is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B1, and Vitamin B5.
  • Salmon's daily need coverage for Vitamin B12 is 117% more.
  • Buckwheat has 25 times more Manganese than Salmon. While Buckwheat has 0.403mg of Manganese, Salmon has only 0.016mg.

We used Buckwheat groats, roasted, cooked and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.

Infographic

Buckwheat vs Salmon 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.
Contains more Iron +135.3%
Contains more Magnesium +70%
Contains less Sodium -93.4%
Contains more Zinc +41.9%
Contains more Copper +198%
Contains more Manganese +2418.8%
Contains more Calcium +114.3%
Contains more Phosphorus +260%
Contains more Potassium +336.4%
Contains more Selenium +1781.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Iron +135.3%
Contains more Magnesium +70%
Contains less Sodium -93.4%
Contains more Zinc +41.9%
Contains more Copper +198%
Contains more Manganese +2418.8%
Contains more Calcium +114.3%
Contains more Phosphorus +260%
Contains more Potassium +336.4%
Contains more Selenium +1781.8%

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.
:
11
Salmon
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin E +1166.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +755.9%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +740.3%
Contains more Folate +142.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin E +1166.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +755.9%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +740.3%
Contains more Folate +142.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +16.8%
Contains more Protein +553.8%
Contains more Fats +1891.9%
Contains more Other +86%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Water +16.8%
Contains more Protein +553.8%
Contains more Fats +1891.9%
Contains more Other +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +2123.9%
Contains more Polyunsaturated fat +2321.8%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +2123.9%
Contains more Polyunsaturated fat +2321.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Salmon Opinion
Net carbs 17.24g 0g Buckwheat
Protein 3.38g 22.1g Salmon
Fats 0.62g 12.35g Salmon
Carbs 19.94g 0g Buckwheat
Calories 92kcal 206kcal Salmon
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Salmon
Fiber 2.7g 0g Buckwheat
Calcium 7mg 15mg Salmon
Iron 0.8mg 0.34mg Buckwheat
Magnesium 51mg 30mg Buckwheat
Phosphorus 70mg 252mg Salmon
Potassium 88mg 384mg Salmon
Sodium 4mg 61mg Buckwheat
Zinc 0.61mg 0.43mg Buckwheat
Copper 0.146mg 0.049mg Buckwheat
Manganese 0.403mg 0.016mg Buckwheat
Selenium 2.2µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 0.09mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.04mg 0.34mg Salmon
Vitamin B2 0.039mg 0.135mg Salmon
Vitamin B3 0.94mg 8.045mg Salmon
Vitamin B5 0.359mg 1.475mg Salmon
Vitamin B6 0.077mg 0.647mg Salmon
Folate 14µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 1.9µg 0.1µg Buckwheat
Tryptophan 0.049mg 0.248mg Salmon
Threonine 0.129mg 0.969mg Salmon
Isoleucine 0.127mg 1.018mg Salmon
Leucine 0.212mg 1.796mg Salmon
Lysine 0.172mg 2.03mg Salmon
Methionine 0.044mg 0.654mg Salmon
Phenylalanine 0.133mg 0.863mg Salmon
Valine 0.173mg 1.139mg Salmon
Histidine 0.079mg 0.651mg Salmon
Cholesterol 0mg 63mg Buckwheat
Saturated Fat 0.134g 2.397g Buckwheat
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 0.188g 4.181g Salmon
Polyunsaturated fat 0.188g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Buckwheat
110%
Salmon
Minerals Daily Need Coverage Score
24%
Buckwheat
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.263g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $10.6)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.