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Buckwheat vs. Fast food — In-Depth Nutrition Comparison

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What are the differences between buckwheat and fast food?

  • Fast food is richer than buckwheat in vitamin B12, selenium, vitamin B3, iron, vitamin B2, vitamin B1, zinc, and folate.
  • Fast food's daily need coverage for vitamin B12 is 37% more.
  • The amount of saturated fat in buckwheat is lower.
  • The glycemic index of buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Fast foods, hamburger; single, regular patty; plain types in this article.

Infographic

Buckwheat vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +88.9%
Contains more CopperCopper +20.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +12.9%
Contains more CalciumCalcium +785.7%
Contains more PotassiumPotassium +123.9%
Contains more IronIron +282.5%
Contains more ZincZinc +313.1%
Contains more PhosphorusPhosphorus +91.4%
Contains more SeleniumSelenium +822.7%

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +692.5%
Contains more Vitamin B2Vitamin B2 +830.8%
Contains more Vitamin B3Vitamin B3 +497.6%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +175.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +157.9%
Contains more FolateFolate +471.4%
Contains more CholineCholine +71.1%
~equal in Vitamin C ~0mg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +96.7%
Contains more ProteinProtein +388.8%
Contains more FatsFats +1837.1%
Contains more CarbsCarbs +58%
Contains more OtherOther +253.5%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +2471.8%
Contains more Poly. FatPolyunsaturated fat +793.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +925%
Contains more FructoseFructose +2170%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Fast food
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Buckwheat Fast food DV% diff.
Vitamin B12 0µg 0.89µg 37%
Selenium 2.2µg 20.3µg 33%
Vitamin B3 0.94mg 5.617mg 29%
Iron 0.8mg 3.06mg 28%
Protein 3.38g 16.52g 26%
Vitamin B2 0.039mg 0.363mg 25%
Vitamin B1 0.04mg 0.317mg 23%
Saturated fat 0.134g 4.493g 20%
Fats 0.62g 12.01g 18%
Folate 14µg 80µg 17%
Zinc 0.61mg 2.52mg 17%
Sodium 4mg 331mg 14%
Monounsaturated fat 0.188g 4.835g 12%
Cholesterol 0mg 33mg 11%
Calories 92kcal 297kcal 10%
Polyunsaturated fat 0.188g 1.68g 10%
Vitamin B6 0.077mg 0.212mg 10%
Phosphorus 70mg 134mg 9%
Starch 22.87g 9%
Calcium 7mg 62mg 6%
Magnesium 51mg 27mg 6%
Carbs 19.94g 31.5g 4%
Fiber 2.7g 1.7g 4%
Copper 0.146mg 0.121mg 3%
Fructose 0.1g 2.27g 3%
Vitamin B5 0.359mg 0.53mg 3%
Potassium 88mg 197mg 3%
Vitamin K 1.9µg 4.9µg 3%
Choline 20.1mg 34.4mg 3%
Vitamin E 0.09mg 0.38mg 2%
Manganese 0.403mg 0.357mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Net carbs 17.24g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.9g 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.049mg 0.144mg 0%
Threonine 0.129mg 0.46mg 0%
Isoleucine 0.127mg 0.642mg 0%
Leucine 0.212mg 1.13mg 0%
Lysine 0.172mg 0.785mg 0%
Methionine 0.044mg 0.306mg 0%
Phenylalanine 0.133mg 0.67mg 0%
Valine 0.173mg 0.728mg 0%
Histidine 0.079mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fast food
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
43%
Fast food
Minerals Daily Need Coverage Score
24%
Buckwheat
54%
Fast food

Comparison summary

Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $2.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.359g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.