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Buckwheat vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between buckwheat and mackerel?

  • Buckwheat is higher in manganese, yet mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, and vitamin B5.
  • Mackerel's daily need coverage for vitamin B12 is 792% more.
  • Buckwheat has 20 times more manganese than mackerel. While buckwheat has 0.403mg of manganese, mackerel has only 0.02mg.
  • The amount of saturated fat in buckwheat is lower.
  • The glycemic index of mackerel is lower.

We used Buckwheat groats, roasted, cooked and Fish, mackerel, Atlantic, cooked, dry heat types in this article.

Infographic

Buckwheat vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CopperCopper +55.3%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +1915%
Contains more MagnesiumMagnesium +90.2%
Contains more CalciumCalcium +114.3%
Contains more PotassiumPotassium +355.7%
Contains more IronIron +96.3%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +297.1%
Contains more SeleniumSelenium +2245.5%

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%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +297.5%
Contains more Vitamin B2Vitamin B2 +956.4%
Contains more Vitamin B3Vitamin B3 +628.7%
Contains more Vitamin B5Vitamin B5 +175.8%
Contains more Vitamin B6Vitamin B6 +497.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42%
Contains more ProteinProtein +605.6%
Contains more FatsFats +2772.6%
Contains more OtherOther +1079.1%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +3626.6%
Contains more Poly. FatPolyunsaturated fat +2187.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 2.2µg 51.6µg 90%
Protein 3.38g 23.85g 41%
Vitamin B3 0.94mg 6.85mg 37%
Phosphorus 70mg 278mg 30%
Vitamin B2 0.039mg 0.412mg 29%
Vitamin B6 0.077mg 0.46mg 29%
Polyunsaturated fat 0.188g 4.3g 27%
Fats 0.62g 17.81g 26%
Cholesterol 0mg 75mg 25%
Saturated fat 0.134g 4.176g 18%
Monounsaturated fat 0.188g 7.006g 17%
Manganese 0.403mg 0.02mg 17%
Vitamin B5 0.359mg 0.99mg 13%
Magnesium 51mg 97mg 11%
Fiber 2.7g 0g 11%
Iron 0.8mg 1.57mg 10%
Vitamin B1 0.04mg 0.159mg 10%
Calories 92kcal 262kcal 9%
Potassium 88mg 401mg 9%
Carbs 19.94g 0g 7%
Copper 0.146mg 0.094mg 6%
Vitamin A 0µg 54µg 6%
Choline 20.1mg 4%
Sodium 4mg 83mg 3%
Zinc 0.61mg 0.94mg 3%
Folate 14µg 2µg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Calcium 7mg 15mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 17.24g 0g N/A
Sugar 0.9g N/A
Tryptophan 0.049mg 0.267mg 0%
Threonine 0.129mg 1.045mg 0%
Isoleucine 0.127mg 1.099mg 0%
Leucine 0.212mg 1.938mg 0%
Lysine 0.172mg 2.19mg 0%
Methionine 0.044mg 0.706mg 0%
Phenylalanine 0.133mg 0.931mg 0%
Valine 0.173mg 1.228mg 0%
Histidine 0.079mg 0.702mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
24%
Buckwheat
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.042g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $4.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.