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  6. Oysters vs. Buckwheat

Oysters vs. Buckwheat — In-Depth Nutrition Comparison

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How are Oysters and Buckwheat different?

  • Oysters has more Vitamin B12, Zinc, Copper, Iron, Selenium, Choline, Phosphorus, Calcium, and Vitamin B2 than Buckwheat.
  • Daily need coverage for Vitamin B12 from Oysters is 729% higher.

Mollusks, oyster, eastern, wild, cooked, moist heat and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Oysters 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.
Oysters
Oysters
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +1557.1%
Contains more Iron +1051.3%
Contains more Phosphorus +177.1%
Contains more Potassium +58%
Contains more Zinc +12785.2%
Contains more Copper +3808.9%
Contains more Manganese +46.7%
Contains more Selenium +1695.5%
Contains more Magnesium +45.7%
Contains less Sodium -97.6%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1557.1%
Contains more Iron +1051.3%
Contains more Phosphorus +177.1%
Contains more Potassium +58%
Contains more Zinc +12785.2%
Contains more Copper +3808.9%
Contains more Manganese +46.7%
Contains more Selenium +1695.5%
Contains more Magnesium +45.7%
Contains less Sodium -97.6%

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.
Oysters
Oysters
7
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +1788.9%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +26.2%
Equal in Folate - 14
Equal in Vitamin K - 1.9
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
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 A +∞%
Contains more Vitamin E +1788.9%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B3 +96.8%
Contains more Vitamin B5 +24.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +26.2%
Equal in Folate - 14
Equal in Vitamin K - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
4
:
1
Buckwheat
Buckwheat
Contains more Protein +237.9%
Contains more Fats +451.6%
Contains more Other +253.5%
Contains more Carbs +265.9%
Equal in Water - 75.63
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 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 +237.9%
Contains more Fats +451.6%
Contains more Other +253.5%
Contains more Carbs +265.9%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +169.1%
Contains more Polyunsaturated fat +461.7%
Contains less Saturated Fat -85.9%
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +169.1%
Contains more Polyunsaturated fat +461.7%
Contains less Saturated Fat -85.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oysters
Oysters
2
:
2
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Glucose +515%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Oysters
42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +515%
Contains more Sucrose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Buckwheat Opinion
Net carbs 5.45g 17.24g Buckwheat
Protein 11.42g 3.38g Oysters
Fats 3.42g 0.62g Oysters
Carbs 5.45g 19.94g Buckwheat
Calories 102kcal 92kcal Oysters
Starch 0.9g Oysters
Fructose 0g 0.1g Buckwheat
Sugar 1.23g 0.9g Buckwheat
Fiber 0g 2.7g Buckwheat
Calcium 116mg 7mg Oysters
Iron 9.21mg 0.8mg Oysters
Magnesium 35mg 51mg Buckwheat
Phosphorus 194mg 70mg Oysters
Potassium 139mg 88mg Oysters
Sodium 166mg 4mg Buckwheat
Zinc 78.6mg 0.61mg Oysters
Copper 5.707mg 0.146mg Oysters
Manganese 0.591mg 0.403mg Oysters
Selenium 39.5µg 2.2µg Oysters
Vitamin A 88IU 0IU Oysters
Vitamin A RAE 26µg 0µg Oysters
Vitamin E 1.7mg 0.09mg Oysters
Vitamin D 2IU 0IU Oysters
Vitamin B1 0.036mg 0.04mg Buckwheat
Vitamin B2 0.18mg 0.039mg Oysters
Vitamin B3 1.85mg 0.94mg Oysters
Vitamin B5 0.447mg 0.359mg Oysters
Vitamin B6 0.061mg 0.077mg Buckwheat
Folate 14µg 14µg
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg 1.9µg Oysters
Tryptophan 0.138mg 0.049mg Oysters
Threonine 0.046mg 0.129mg Buckwheat
Isoleucine 0.459mg 0.127mg Oysters
Leucine 0.716mg 0.212mg Oysters
Lysine 0.762mg 0.172mg Oysters
Methionine 0.257mg 0.044mg Oysters
Phenylalanine 0.413mg 0.133mg Oysters
Valine 0.523mg 0.173mg Oysters
Histidine 0.22mg 0.079mg Oysters
Cholesterol 79mg 0mg Buckwheat
Trans Fat 0.068g Buckwheat
Saturated Fat 0.948g 0.134g Buckwheat
Omega-3 - DHA 0.271g 0g Oysters
Omega-3 - EPA 0.353g 0g Oysters
Omega-3 - DPA 0.02g 0g Oysters
Monounsaturated Fat 0.506g 0.188g Oysters
Polyunsaturated fat 1.056g 0.188g Oysters
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters 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
197%
Oysters
8%
Buckwheat
Minerals Daily Need Coverage Score
486%
Oysters
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 162mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.814g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)

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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.