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  6. Lamb vs. Buckwheat

Lamb vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Lamb and Buckwheat

  • Lamb has more Vitamin B12, Selenium, Vitamin B3, Zinc, Phosphorus, Vitamin B2, and Iron, however, Buckwheat is richer in Manganese.
  • Lamb's daily need coverage for Vitamin B12 is 106% more.

The food varieties used in the comparison are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Buckwheat groats, roasted, cooked.

Infographic

Lamb vs Buckwheat 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.
Lamb
Lamb
6
:
4
Buckwheat
Buckwheat
Contains more Calcium +142.9%
Contains more Iron +135%
Contains more Phosphorus +168.6%
Contains more Potassium +252.3%
Contains more Zinc +631.1%
Contains more Selenium +1100%
Contains more Magnesium +121.7%
Contains less Sodium -94.4%
Contains more Copper +22.7%
Contains more Manganese +1731.8%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +142.9%
Contains more Iron +135%
Contains more Phosphorus +168.6%
Contains more Potassium +252.3%
Contains more Zinc +631.1%
Contains more Selenium +1100%
Contains more Magnesium +121.7%
Contains less Sodium -94.4%
Contains more Copper +22.7%
Contains more Manganese +1731.8%

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.
Lamb
Lamb
10
:
0
Buckwheat
Buckwheat
Contains more Vitamin E +55.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +541%
Contains more Vitamin B3 +608.5%
Contains more Vitamin B5 +83.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +142.1%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
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%
Contains more Vitamin E +55.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +541%
Contains more Vitamin B3 +608.5%
Contains more Vitamin B5 +83.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +142.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
:
2
Buckwheat
Buckwheat
Contains more Protein +625.4%
Contains more Fats +3277.4%
Contains more Other +90.7%
Contains more Carbs +∞%
Contains more Water +40.8%
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +625.4%
Contains more Fats +3277.4%
Contains more Other +90.7%
Contains more Carbs +∞%
Contains more Water +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +4591.5%
Contains more Polyunsaturated fat +703.2%
Contains less Saturated Fat -98.5%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +4591.5%
Contains more Polyunsaturated fat +703.2%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Buckwheat
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 Lamb Buckwheat Opinion
Net carbs 0g 17.24g Buckwheat
Protein 24.52g 3.38g Lamb
Fats 20.94g 0.62g Lamb
Carbs 0g 19.94g Buckwheat
Calories 294kcal 92kcal Lamb
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Lamb
Fiber 0g 2.7g Buckwheat
Calcium 17mg 7mg Lamb
Iron 1.88mg 0.8mg Lamb
Magnesium 23mg 51mg Buckwheat
Phosphorus 188mg 70mg Lamb
Potassium 310mg 88mg Lamb
Sodium 72mg 4mg Buckwheat
Zinc 4.46mg 0.61mg Lamb
Copper 0.119mg 0.146mg Buckwheat
Manganese 0.022mg 0.403mg Buckwheat
Selenium 26.4µg 2.2µg Lamb
Vitamin E 0.14mg 0.09mg Lamb
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin B1 0.1mg 0.04mg Lamb
Vitamin B2 0.25mg 0.039mg Lamb
Vitamin B3 6.66mg 0.94mg Lamb
Vitamin B5 0.66mg 0.359mg Lamb
Vitamin B6 0.13mg 0.077mg Lamb
Folate 18µg 14µg Lamb
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg 1.9µg Lamb
Tryptophan 0.287mg 0.049mg Lamb
Threonine 1.05mg 0.129mg Lamb
Isoleucine 1.183mg 0.127mg Lamb
Leucine 1.908mg 0.212mg Lamb
Lysine 2.166mg 0.172mg Lamb
Methionine 0.629mg 0.044mg Lamb
Phenylalanine 0.998mg 0.133mg Lamb
Valine 1.323mg 0.173mg Lamb
Histidine 0.777mg 0.079mg Lamb
Cholesterol 97mg 0mg Buckwheat
Saturated Fat 8.83g 0.134g Buckwheat
Monounsaturated Fat 8.82g 0.188g Lamb
Polyunsaturated fat 1.51g 0.188g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Buckwheat
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
52%
Lamb
8%
Buckwheat
Minerals Daily Need Coverage Score
52%
Lamb
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 51)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $0.1)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 68mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 8.696g)

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.