Buckwheat vs. Beef tenderloin — In-Depth Nutrition Comparison

Compare

How are buckwheat and beef tenderloin different?

Buckwheat is higher in manganese; however, beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and vitamin B6.
Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
Buckwheat contains 29 times more manganese than beef tenderloin. While buckwheat contains 0.403mg of manganese, beef tenderloin contains only 0.014mg.
Buckwheat has less saturated fat.
Beef tenderloin has a lower glycemic index (0) than buckwheat (51).

Buckwheat groats, roasted, cooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

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.

Buckwheat

Beef tenderloin

Contains more MagnesiumMagnesium	+131.8%
Contains more CopperCopper	+18.7%
Contains less SodiumSodium	-93%
Contains more ManganeseManganese	+2778.6%

Contains more CalciumCalcium	+28.6%
Contains more PotassiumPotassium	+276.1%
Contains more IronIron	+288.8%
Contains more ZincZinc	+560.7%
Contains more PhosphorusPhosphorus	+190%
Contains more SeleniumSelenium	+940.9%

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.

Buckwheat

Beef tenderloin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+43.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+75%

Contains more Vitamin B1Vitamin B1	+125%
Contains more Vitamin B2Vitamin B2	+566.7%
Contains more Vitamin B3Vitamin B3	+219.1%
Contains more Vitamin B6Vitamin B6	+224.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+352.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.46µg	103%
Saturated fat	0.134g	9.72g	44%
Protein	3.38g	23.9g	41%
Selenium	2.2µg	22.9µg	38%
Fats	0.62g	24.6g	37%
Zinc	0.61mg	4.03mg	31%
Iron	0.8mg	3.11mg	29%
Cholesterol	0mg	85mg	28%
Monounsaturated fat	0.188g	10.27g	25%
Phosphorus	70mg	203mg	19%
Vitamin B2	0.039mg	0.26mg	17%
Manganese	0.403mg	0.014mg	17%
Choline	20.1mg	91mg	13%
Vitamin B6	0.077mg	0.25mg	13%
Vitamin B3	0.94mg	3mg	13%
Calories	92kcal	324kcal	12%
Fiber	2.7g	0g	11%
Carbs	19.94g	0g	7%
Magnesium	51mg	22mg	7%
Potassium	88mg	331mg	7%
Polyunsaturated fat	0.188g	1g	5%
Vitamin B1	0.04mg	0.09mg	4%
Copper	0.146mg	0.123mg	3%
Vitamin B5	0.359mg	0.25mg	2%
Sodium	4mg	57mg	2%
Vitamin K	1.9µg		2%
Folate	14µg	8µg	2%
Vitamin E	0.09mg		1%
Net carbs	17.24g	0g	N/A
Calcium	7mg	9mg	0%
Sugar	0.9g	0g	N/A
Tryptophan	0.049mg	0.268mg	0%
Threonine	0.129mg	1.044mg	0%
Isoleucine	0.127mg	1.075mg	0%
Leucine	0.212mg	1.889mg	0%
Lysine	0.172mg	1.989mg	0%
Methionine	0.044mg	0.612mg	0%
Phenylalanine	0.133mg	0.933mg	0%
Valine	0.173mg	1.163mg	0%
Histidine	0.079mg	0.818mg	0%
Fructose	0.1g		0%