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  6. Buckwheat vs. Cod

Buckwheat vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and cod

  • Buckwheat has more manganese, copper, and fiber; however, cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, and potassium.
  • Cod covers your daily vitamin B5 needs 3053% more than buckwheat.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Fish, cod, Atlantic, raw.

Infographic

Buckwheat vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +59.4%
Contains more IronIron +110.5%
Contains more CopperCopper +421.4%
Contains more ZincZinc +35.6%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +2586.7%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +369.3%
Contains more PhosphorusPhosphorus +190%
Contains more SeleniumSelenium +1404.5%

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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +611.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B5Vitamin B5 +42518.4%
Contains more Vitamin B6Vitamin B6 +218.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +224.4%

All nutrients comparison - raw data values

Nutrient Buckwheat Cod DV% diff.
Vitamin B5 0.359mg 153mg 3053%
Selenium 2.2µg 33.1µg 56%
Vitamin B12 0µg 0.91µg 38%
Protein 3.38g 17.81g 29%
Phosphorus 70mg 203mg 19%
Manganese 0.403mg 0.015mg 17%
Cholesterol 0mg 43mg 14%
Copper 0.146mg 0.028mg 13%
Vitamin B6 0.077mg 0.245mg 13%
Fiber 2.7g 0g 11%
Potassium 88mg 413mg 10%
Choline 20.1mg 65.2mg 8%
Carbs 19.94g 0g 7%
Vitamin B3 0.94mg 2.063mg 7%
Iron 0.8mg 0.38mg 5%
Magnesium 51mg 32mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.09mg 0.64mg 4%
Vitamin B1 0.04mg 0.076mg 3%
Sodium 4mg 54mg 2%
Vitamin K 1.9µg 0.1µg 2%
Folate 14µg 7µg 2%
Vitamin B2 0.039mg 0.065mg 2%
Calories 92kcal 82kcal 1%
Vitamin A 0µg 12µg 1%
Zinc 0.61mg 0.45mg 1%
Calcium 7mg 16mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.62g 0.67g 0%
Net carbs 17.24g 0g N/A
Sugar 0.9g 0g N/A
Saturated fat 0.134g 0.131g 0%
Monounsaturated fat 0.188g 0.094g 0%
Polyunsaturated fat 0.188g 0.231g 0%
Tryptophan 0.049mg 0.199mg 0%
Threonine 0.129mg 0.781mg 0%
Isoleucine 0.127mg 0.821mg 0%
Leucine 0.212mg 1.447mg 0%
Lysine 0.172mg 1.635mg 0%
Methionine 0.044mg 0.527mg 0%
Phenylalanine 0.133mg 0.695mg 0%
Valine 0.173mg 0.917mg 0%
Histidine 0.079mg 0.524mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +43.3%
Contains more ProteinProtein +426.9%
~equal in Fats ~0.67g
~equal in Water ~81.22g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +22.9%
~equal in Saturated fat ~0.131g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.