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  6. Buckwheat vs. Fish sauce

Buckwheat vs. Fish sauce — In-Depth Nutrition Comparison

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How are buckwheat and fish sauce different?

  • Buckwheat is higher in fiber, copper, and phosphorus; however, fish sauce is richer in magnesium, vitamin B6, vitamin B12, selenium, folate, and vitamin B3.
  • Daily need coverage for sodium for fish sauce is 341% higher.
  • Buckwheat has less sodium.
  • Fish sauce has a lower glycemic index (0) than buckwheat (51).

Buckwheat groats, roasted, cooked and Sauce, fish, ready-to-serve are the varieties used in this article.

Infographic

Buckwheat vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CopperCopper +192%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +73%
Contains more MagnesiumMagnesium +243.1%
Contains more CalciumCalcium +514.3%
Contains more PotassiumPotassium +227.3%
Contains more SeleniumSelenium +313.6%
~equal in Iron ~0.78mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +52.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +146.1%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Fish sauce DV% diff.
Sodium 4mg 7851mg 341%
Magnesium 51mg 175mg 30%
Vitamin B6 0.077mg 0.396mg 25%
Vitamin B12 0µg 0.48µg 20%
Selenium 2.2µg 9.1µg 13%
Fiber 2.7g 0g 11%
Copper 0.146mg 0.05mg 11%
Phosphorus 70mg 7mg 9%
Vitamin B3 0.94mg 2.313mg 9%
Folate 14µg 51µg 9%
Manganese 0.403mg 0.233mg 7%
Potassium 88mg 288mg 6%
Vitamin B5 0.359mg 0.118mg 5%
Carbs 19.94g 3.64g 5%
Calcium 7mg 43mg 4%
Zinc 0.61mg 0.2mg 4%
Protein 3.38g 5.06g 3%
Calories 92kcal 35kcal 3%
Vitamin K 1.9µg 0µg 2%
Vitamin B1 0.04mg 0.012mg 2%
Vitamin E 0.09mg 0mg 1%
Saturated fat 0.134g 0.003g 1%
Choline 20.1mg 13.2mg 1%
Fats 0.62g 0.01g 1%
Polyunsaturated fat 0.188g 0.003g 1%
Vitamin C 0mg 0.5mg 1%
Vitamin B2 0.039mg 0.057mg 1%
Net carbs 17.24g 3.64g N/A
Iron 0.8mg 0.78mg 0%
Sugar 0.9g 3.64g N/A
Vitamin A 0µg 4µg 0%
Monounsaturated fat 0.188g 0.002g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +6100%
Contains more CarbsCarbs +447.8%
Contains more ProteinProtein +49.7%
Contains more OtherOther +4602.3%
~equal in Water ~71.07g

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +9300%
Contains more Poly. FatPolyunsaturated fat +6166.7%
Contains less Sat. FatSaturated fat -97.8%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.