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  6. Liver vs. Buckwheat

Liver vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Liver and Buckwheat

  • Liver is higher than Buckwheat in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Vitamin B5, Zinc, Copper, and Vitamin B3.
  • Liver's daily need coverage for Vitamin B12 is 778% higher.
  • Buckwheat has less Cholesterol.

The food types used in this comparison are Pork, fresh, variety meats and by-products, liver, cooked, braised and Buckwheat groats, roasted, cooked.

Infographic

Liver 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.
Liver
Liver
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +42.9%
Contains more Iron +2140%
Contains more Phosphorus +244.3%
Contains more Potassium +70.5%
Contains more Zinc +1001.6%
Contains more Copper +334.2%
Contains more Selenium +2968.2%
Contains more Magnesium +264.3%
Contains less Sodium -91.8%
Contains more Manganese +34.3%
Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +42.9%
Contains more Iron +2140%
Contains more Phosphorus +244.3%
Contains more Potassium +70.5%
Contains more Zinc +1001.6%
Contains more Copper +334.2%
Contains more Selenium +2968.2%
Contains more Magnesium +264.3%
Contains less Sodium -91.8%
Contains more Manganese +34.3%

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.
Liver
Liver
9
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +5530.8%
Contains more Vitamin B3 +797.3%
Contains more Vitamin B5 +1229.8%
Contains more Vitamin B6 +640.3%
Contains more Folate +1064.3%
Contains more Vitamin B12 +∞%
Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
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 C +∞%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +5530.8%
Contains more Vitamin B3 +797.3%
Contains more Vitamin B5 +1229.8%
Contains more Vitamin B6 +640.3%
Contains more Folate +1064.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
3
:
2
Buckwheat
Buckwheat
Contains more Protein +669.8%
Contains more Fats +609.7%
Contains more Other +248.8%
Contains more Carbs +430.3%
Contains more Water +17.6%
Liver
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +669.8%
Contains more Fats +609.7%
Contains more Other +248.8%
Contains more Carbs +430.3%
Contains more Water +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +235.1%
Contains more Polyunsaturated fat +458.5%
Contains less Saturated Fat -90.5%
Liver
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +235.1%
Contains more Polyunsaturated fat +458.5%
Contains less Saturated Fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Liver 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 Liver Buckwheat Opinion
Net carbs 3.76g 17.24g Buckwheat
Protein 26.02g 3.38g Liver
Fats 4.4g 0.62g Liver
Carbs 3.76g 19.94g Buckwheat
Calories 165kcal 92kcal Liver
Fructose 0.1g Buckwheat
Sugar 0.9g Liver
Fiber 0g 2.7g Buckwheat
Calcium 10mg 7mg Liver
Iron 17.92mg 0.8mg Liver
Magnesium 14mg 51mg Buckwheat
Phosphorus 241mg 70mg Liver
Potassium 150mg 88mg Liver
Sodium 49mg 4mg Buckwheat
Zinc 6.72mg 0.61mg Liver
Copper 0.634mg 0.146mg Liver
Manganese 0.3mg 0.403mg Buckwheat
Selenium 67.5µg 2.2µg Liver
Vitamin A 17997IU 0IU Liver
Vitamin A RAE 5405µg 0µg Liver
Vitamin E 0.09mg Buckwheat
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.04mg Liver
Vitamin B2 2.196mg 0.039mg Liver
Vitamin B3 8.435mg 0.94mg Liver
Vitamin B5 4.774mg 0.359mg Liver
Vitamin B6 0.57mg 0.077mg Liver
Folate 163µg 14µg Liver
Vitamin B12 18.67µg 0µg Liver
Vitamin K 1.9µg Buckwheat
Tryptophan 0.366mg 0.049mg Liver
Threonine 1.107mg 0.129mg Liver
Isoleucine 1.32mg 0.127mg Liver
Leucine 2.319mg 0.212mg Liver
Lysine 2.007mg 0.172mg Liver
Methionine 0.645mg 0.044mg Liver
Phenylalanine 1.274mg 0.133mg Liver
Valine 1.607mg 0.173mg Liver
Histidine 0.708mg 0.079mg Liver
Cholesterol 355mg 0mg Buckwheat
Saturated Fat 1.41g 0.134g Buckwheat
Omega-3 - DHA 0.03g 0g Liver
Omega-3 - DPA 0.04g 0g Liver
Monounsaturated Fat 0.63g 0.188g Liver
Polyunsaturated fat 1.05g 0.188g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver 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
397%
Liver
8%
Buckwheat
Minerals Daily Need Coverage Score
161%
Liver
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 51)
Which food is cheaper?
Liver
Liver is cheaper (difference - $2.1)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.276g)

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.