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Buckwheat vs. Pollock — In-Depth Nutrition Comparison

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What are the differences between buckwheat and pollock?

  • Buckwheat is higher in manganese, yet pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, vitamin B2, and choline.
  • Pollock's daily need coverage for vitamin B12 is 153% more.
  • Buckwheat has 22 times more manganese than pollock. While buckwheat has 0.403mg of manganese, pollock has only 0.018mg.
  • The amount of sodium in buckwheat is lower.
  • The glycemic index of pollock is lower.

We used Buckwheat groats, roasted, cooked and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this article.

Infographic

Buckwheat vs Pollock 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more IronIron +42.9%
Contains more CopperCopper +143.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +2138.9%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +928.6%
Contains more PotassiumPotassium +388.6%
Contains more PhosphorusPhosphorus +281.4%
Contains more SeleniumSelenium +1904.5%
~equal in Zinc ~0.57mg

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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Pollock
10
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +211.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +471.8%
Contains more Vitamin B3Vitamin B3 +320.1%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more Vitamin B6Vitamin B6 +327.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +355.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +594.7%
Contains more FatsFats +90.3%
Contains more OtherOther +293%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -15.7%
Contains more Mono. FatMonounsaturated fat +40.3%
Contains more Poly. FatPolyunsaturated fat +210.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 2.2µg 44.1µg 76%
Protein 3.38g 23.48g 40%
Cholesterol 0mg 86mg 29%
Phosphorus 70mg 267mg 28%
Vitamin B3 0.94mg 3.949mg 19%
Vitamin B6 0.077mg 0.329mg 19%
Sodium 4mg 419mg 18%
Manganese 0.403mg 0.018mg 17%
Vitamin B2 0.039mg 0.223mg 14%
Choline 20.1mg 91.6mg 13%
Fiber 2.7g 0g 11%
Potassium 88mg 430mg 10%
Copper 0.146mg 0.06mg 10%
Calcium 7mg 72mg 7%
Magnesium 51mg 81mg 7%
Vitamin D 0µg 1.3µg 7%
Carbs 19.94g 0g 7%
Vitamin D 0IU 51IU 6%
Iron 0.8mg 0.56mg 3%
Folate 14µg 3µg 3%
Polyunsaturated fat 0.188g 0.583g 3%
Vitamin K 1.9µg 0.1µg 2%
Vitamin A 0µg 17µg 2%
Calories 92kcal 111kcal 1%
Vitamin B5 0.359mg 0.432mg 1%
Vitamin B1 0.04mg 0.054mg 1%
Vitamin E 0.09mg 0.28mg 1%
Fats 0.62g 1.18g 1%
Net carbs 17.24g 0g N/A
Sugar 0.9g 0g N/A
Zinc 0.61mg 0.57mg 0%
Saturated fat 0.134g 0.159g 0%
Monounsaturated fat 0.188g 0.134g 0%
Tryptophan 0.049mg 0.263mg 0%
Threonine 0.129mg 1.029mg 0%
Isoleucine 0.127mg 1.082mg 0%
Leucine 0.212mg 1.908mg 0%
Lysine 0.172mg 2.157mg 0%
Methionine 0.044mg 0.696mg 0%
Phenylalanine 0.133mg 0.917mg 0%
Valine 0.173mg 1.21mg 0%
Histidine 0.079mg 0.691mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
60%
Pollock
Minerals Daily Need Coverage Score
24%
Buckwheat
59%
Pollock

Comparison summary

Which food is lower in Sugar?
Pollock
Pollock is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pollock
Pollock is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.025g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $4.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.