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  6. Beef Liver raw vs. Buckwheat

Beef Liver raw vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between beef Liver raw and buckwheat

  • Buckwheat has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, folate, and selenium.
  • Beef Liver raw covers your daily vitamin B12 needs 2471% more than buckwheat.
  • Buckwheat has less cholesterol.

Food varieties used in this article are Beef, variety meats and by-products, liver, raw and Buckwheat groats, roasted, cooked.

Infographic

Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more PotassiumPotassium +255.7%
Contains more IronIron +512.5%
Contains more CopperCopper +6581.5%
Contains more ZincZinc +555.7%
Contains more PhosphorusPhosphorus +452.9%
Contains more SeleniumSelenium +1704.5%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +40%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +30%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +372.5%
Contains more Vitamin B2Vitamin B2 +6964.1%
Contains more Vitamin B3Vitamin B3 +1301.6%
Contains more Vitamin B5Vitamin B5 +1898.1%
Contains more Vitamin B6Vitamin B6 +1306.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +63.2%
Contains more FolateFolate +1971.4%
Contains more CholineCholine +1558.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
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 ProteinProtein +502.4%
Contains more FatsFats +485.5%
Contains more OtherOther +204.7%
Contains more CarbsCarbs +412.6%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +154.8%
Contains more Poly. FatPolyunsaturated fat +147.3%
Contains less Sat. FatSaturated fat -89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Buckwheat DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.146mg 1068%
Vitamin A 4968µg 0µg 552%
Vitamin B2 2.755mg 0.039mg 209%
Vitamin B5 7.173mg 0.359mg 136%
Cholesterol 275mg 0mg 92%
Vitamin B6 1.083mg 0.077mg 77%
Vitamin B3 13.175mg 0.94mg 76%
Folate 290µg 14µg 69%
Selenium 39.7µg 2.2µg 68%
Choline 333.3mg 20.1mg 57%
Iron 4.9mg 0.8mg 51%
Phosphorus 387mg 70mg 45%
Protein 20.36g 3.38g 34%
Zinc 4mg 0.61mg 31%
Vitamin B1 0.189mg 0.04mg 12%
Fiber 0g 2.7g 11%
Magnesium 18mg 51mg 8%
Potassium 313mg 88mg 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 1.233g 0.134g 5%
Carbs 3.89g 19.94g 5%
Fats 3.63g 0.62g 5%
Manganese 0.31mg 0.403mg 4%
Sodium 69mg 4mg 3%
Polyunsaturated fat 0.465g 0.188g 2%
Calories 135kcal 92kcal 2%
Vitamin E 0.38mg 0.09mg 2%
Vitamin K 3.1µg 1.9µg 1%
Monounsaturated fat 0.479g 0.188g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 17.24g N/A
Calcium 5mg 7mg 0%
Sugar 0g 0.9g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.049mg 0%
Threonine 0.869mg 0.129mg 0%
Isoleucine 0.967mg 0.127mg 0%
Leucine 1.91mg 0.212mg 0%
Lysine 1.607mg 0.172mg 0%
Methionine 0.543mg 0.044mg 0%
Phenylalanine 1.084mg 0.133mg 0%
Valine 1.26mg 0.173mg 0%
Histidine 0.629mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
855%
Beef Liver raw
8%
Buckwheat
Minerals Daily Need Coverage Score
402%
Beef Liver raw
24%
Buckwheat

Comparison summary

Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.099g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 51)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.