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  6. Buckwheat vs. Cheese sandwich

Buckwheat vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and cheese sandwich

  • The amount of phosphorus, selenium, vitamin B2, manganese, vitamin B1, iron, calcium, and vitamin B6 in cheese sandwich is higher than in buckwheat.
  • Cheese sandwich covers your daily need for phosphorus, 45% more than buckwheat.
  • The amount of saturated fat in buckwheat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Crackers, wheat, sandwich, with cheese filling.

Infographic

Buckwheat vs Cheese sandwich infographic
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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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +2814.3%
Contains more PotassiumPotassium +247.7%
Contains more IronIron +227.5%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +445.7%
Contains more ManganeseManganese +168.7%
Contains more SeleniumSelenium +1004.5%
~equal in Magnesium ~54mg
~equal in Copper ~0.16mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +994.9%
Contains more Vitamin B3Vitamin B3 +238.8%
Contains more Vitamin B5Vitamin B5 +73.3%
Contains more Vitamin B6Vitamin B6 +239%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Buckwheat Cheese sandwich DV% diff.
Polyunsaturated fat 0.188g 9.166g 60%
Phosphorus 70mg 382mg 45%
Selenium 2.2µg 24.3µg 40%
Fats 0.62g 25g 38%
Sodium 4mg 839mg 36%
Vitamin B2 0.039mg 0.427mg 30%
Manganese 0.403mg 1.083mg 30%
Vitamin B1 0.04mg 0.358mg 27%
Monounsaturated fat 0.188g 10.351g 25%
Iron 0.8mg 2.62mg 23%
Calories 92kcal 497kcal 20%
Calcium 7mg 204mg 20%
Saturated fat 0.134g 4.129g 18%
Vitamin B3 0.94mg 3.185mg 14%
Vitamin B6 0.077mg 0.261mg 14%
Protein 3.38g 9.8g 13%
Folate 14µg 64µg 13%
Carbs 19.94g 58.2g 13%
Potassium 88mg 306mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B5 0.359mg 0.622mg 5%
Choline 20.1mg 4%
Fiber 2.7g 3.1g 2%
Vitamin K 1.9µg 2%
Vitamin C 0mg 1.5mg 2%
Cholesterol 0mg 7mg 2%
Vitamin A 0µg 21µg 2%
Zinc 0.61mg 0.87mg 2%
Copper 0.146mg 0.16mg 2%
Magnesium 51mg 54mg 1%
Vitamin E 0.09mg 1%
Net carbs 17.24g 55.1g N/A
Sugar 0.9g N/A
Tryptophan 0.049mg 0.13mg 0%
Threonine 0.129mg 0.298mg 0%
Isoleucine 0.127mg 0.383mg 0%
Leucine 0.212mg 0.698mg 0%
Lysine 0.172mg 0.344mg 0%
Methionine 0.044mg 0.167mg 0%
Phenylalanine 0.133mg 0.472mg 0%
Valine 0.173mg 0.438mg 0%
Histidine 0.079mg 0.219mg 0%
Fructose 0.1g 0%

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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2263.4%
Contains more ProteinProtein +189.9%
Contains more FatsFats +3932.3%
Contains more CarbsCarbs +191.9%
Contains more OtherOther +783.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +5405.9%
Contains more Poly. FatPolyunsaturated fat +4775.5%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.