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  6. Buckwheat vs. Beef Liver raw

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

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A recap on differences between buckwheat and beef Liver raw

  • 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.

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

Infographic

Buckwheat vs Beef Liver raw 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +40%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +30%
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%

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%
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%
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%

All nutrients comparison - raw data values

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

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

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -89.1%
Contains more Mono. FatMonounsaturated fat +154.8%
Contains more Poly. FatPolyunsaturated fat +147.3%

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