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  6. Buckwheat vs. Turkey meat

Buckwheat vs. Turkey meat — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Turkey meat?

  • Buckwheat is richer in Manganese, yet Turkey meat is richer in Vitamin B3, Selenium, Vitamin B12, Vitamin B6, Phosphorus, Vitamin B2, Zinc, and Choline.
  • Turkey meat's daily need coverage for Vitamin B3 is 54% higher.
  • Buckwheat has 29 times more Manganese than Turkey meat. Buckwheat has 0.403mg of Manganese, while Turkey meat has 0.014mg.

We used Buckwheat groats, roasted, cooked and Turkey, whole, meat and skin, cooked, roasted types in this comparison.

Infographic

Buckwheat vs Turkey meat 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.
Buckwheat
Buckwheat
4
:
6
Turkey meat
Turkey meat
Contains more Magnesium +70%
Contains less Sodium -96.1%
Contains more Copper +57%
Contains more Manganese +2778.6%
Contains more Calcium +100%
Contains more Iron +36.3%
Contains more Phosphorus +218.6%
Contains more Potassium +171.6%
Contains more Zinc +306.6%
Contains more Selenium +1254.5%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Magnesium +70%
Contains less Sodium -96.1%
Contains more Copper +57%
Contains more Manganese +2778.6%
Contains more Calcium +100%
Contains more Iron +36.3%
Contains more Phosphorus +218.6%
Contains more Potassium +171.6%
Contains more Zinc +306.6%
Contains more Selenium +1254.5%

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.
Buckwheat
Buckwheat
3
:
8
Turkey meat
Turkey meat
Contains more Vitamin E +28.6%
Contains more Folate +55.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +620.5%
Contains more Vitamin B3 +918.4%
Contains more Vitamin B5 +164.1%
Contains more Vitamin B6 +700%
Contains more Vitamin B12 +∞%
Buckwheat
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%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin E +28.6%
Contains more Folate +55.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +620.5%
Contains more Vitamin B3 +918.4%
Contains more Vitamin B5 +164.1%
Contains more Vitamin B6 +700%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Turkey meat
Turkey meat
Contains more Carbs +33133.3%
Contains more Water +19.1%
Contains more Protein +744.7%
Contains more Fats +1091.9%
Contains more Other +11.6%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Carbs +33133.3%
Contains more Water +19.1%
Contains more Protein +744.7%
Contains more Fats +1091.9%
Contains more Other +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Turkey meat
Turkey meat
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1308%
Contains more Polyunsaturated fat +1027.1%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1308%
Contains more Polyunsaturated fat +1027.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Turkey meat Opinion
Net carbs 17.24g 0.06g Buckwheat
Protein 3.38g 28.55g Turkey meat
Fats 0.62g 7.39g Turkey meat
Carbs 19.94g 0.06g Buckwheat
Calories 92kcal 189kcal Turkey meat
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Turkey meat
Fiber 2.7g 0g Buckwheat
Calcium 7mg 14mg Turkey meat
Iron 0.8mg 1.09mg Turkey meat
Magnesium 51mg 30mg Buckwheat
Phosphorus 70mg 223mg Turkey meat
Potassium 88mg 239mg Turkey meat
Sodium 4mg 103mg Buckwheat
Zinc 0.61mg 2.48mg Turkey meat
Copper 0.146mg 0.093mg Buckwheat
Manganese 0.403mg 0.014mg Buckwheat
Selenium 2.2µg 29.8µg Turkey meat
Vitamin A 0IU 39IU Turkey meat
Vitamin A RAE 0µg 12µg Turkey meat
Vitamin E 0.09mg 0.07mg Buckwheat
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin B1 0.04mg 0.045mg Turkey meat
Vitamin B2 0.039mg 0.281mg Turkey meat
Vitamin B3 0.94mg 9.573mg Turkey meat
Vitamin B5 0.359mg 0.948mg Turkey meat
Vitamin B6 0.077mg 0.616mg Turkey meat
Folate 14µg 9µg Buckwheat
Vitamin B12 0µg 1.02µg Turkey meat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.291mg Turkey meat
Threonine 0.129mg 1.004mg Turkey meat
Isoleucine 0.127mg 0.796mg Turkey meat
Leucine 0.212mg 1.925mg Turkey meat
Lysine 0.172mg 2.282mg Turkey meat
Methionine 0.044mg 0.724mg Turkey meat
Phenylalanine 0.133mg 0.903mg Turkey meat
Valine 0.173mg 0.902mg Turkey meat
Histidine 0.079mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Buckwheat
Trans Fat 0.101g Buckwheat
Saturated Fat 0.134g 2.155g Buckwheat
Omega-3 - DHA 0g 0.005g Turkey meat
Omega-3 - EPA 0g 0.008g Turkey meat
Omega-3 - DPA 0g 0.008g Turkey meat
Monounsaturated Fat 0.188g 2.647g Turkey meat
Polyunsaturated fat 0.188g 2.119g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
24%
Buckwheat
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 51)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.4)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 99mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 109mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.021g)

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.