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  6. Buckwheat vs. Fajita

Buckwheat vs. Fajita — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and fajita

  • Buckwheat has more manganese and copper, while fajita has more phosphorus, selenium, vitamin B3, vitamin B6, vitamin B12, and vitamin B2.
  • Fajita covers your daily need for sodium, 35% more than buckwheat.
  • Buckwheat contains 6 times more manganese than fajita. While buckwheat contains 0.403mg of manganese, fajita contains only 0.066mg.
  • The amount of sodium in buckwheat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and USDA Commodity, chicken fajita strips, frozen.

Infographic

Buckwheat vs Fajita 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%
Fajita
Fajita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +131.8%
Contains more CopperCopper +386.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +510.6%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +222.7%
Contains more IronIron +23.8%
Contains more ZincZinc +124.6%
Contains more PhosphorusPhosphorus +295.7%
Contains more SeleniumSelenium +659.1%

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%
Fajita
Fajita
8
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +250%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +446.2%
Contains more Vitamin B3Vitamin B3 +408.4%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +402.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +237.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Buckwheat Fajita DV% diff.
Sodium 4mg 799mg 35%
Phosphorus 70mg 277mg 30%
Protein 3.38g 18.56g 30%
Cholesterol 0mg 88mg 29%
Selenium 2.2µg 16.7µg 26%
Vitamin B3 0.94mg 4.779mg 24%
Vitamin B6 0.077mg 0.387mg 24%
Vitamin B12 0µg 0.54µg 23%
Manganese 0.403mg 0.066mg 15%
Copper 0.146mg 0.03mg 13%
Vitamin B2 0.039mg 0.213mg 13%
Fiber 2.7g 0g 11%
Choline 20.1mg 67.8mg 9%
Fats 0.62g 5.73g 8%
Saturated fat 0.134g 1.596g 7%
Zinc 0.61mg 1.37mg 7%
Magnesium 51mg 22mg 7%
Vitamin B5 0.359mg 0.726mg 7%
Carbs 19.94g 2.23g 6%
Polyunsaturated fat 0.188g 1.089g 6%
Potassium 88mg 284mg 6%
Vitamin B1 0.04mg 0.1mg 5%
Monounsaturated fat 0.188g 2.333g 5%
Folate 14µg 4µg 3%
Calories 92kcal 135kcal 2%
Iron 0.8mg 0.99mg 2%
Vitamin K 1.9µg 0.2µg 1%
Vitamin E 0.09mg 0.22mg 1%
Calcium 7mg 13mg 1%
Net carbs 17.24g 2.23g N/A
Sugar 0.9g 0g N/A
Tryptophan 0.049mg 0.2mg 0%
Threonine 0.129mg 0.452mg 0%
Isoleucine 0.127mg 0.813mg 0%
Leucine 0.212mg 1.56mg 0%
Lysine 0.172mg 1.857mg 0%
Methionine 0.044mg 0.552mg 0%
Phenylalanine 0.133mg 0.763mg 0%
Valine 0.173mg 0.847mg 0%
Histidine 0.079mg 0.68mg 0%
Fructose 0.1g 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +794.2%
Contains more ProteinProtein +449.1%
Contains more FatsFats +824.2%
Contains more OtherOther +569.8%
~equal in Water ~70.6g

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +1141%
Contains more Poly. FatPolyunsaturated fat +479.3%

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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

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.