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Buckwheat vs. Fish soup — In-Depth Nutrition Comparison

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The main differences between buckwheat and fish soup

  • Buckwheat has more manganese, fiber, magnesium, iron, and copper; however, fish soup has more vitamin B12.
  • Daily need coverage for vitamin B12 for fish soup is 29% higher.
  • Buckwheat is lower in sodium.

Food types used in this article are Buckwheat groats, roasted, cooked and Soup, stock, fish, home-prepared.

Infographic

Buckwheat vs Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +628.6%
Contains more CalciumCalcium +133.3%
Contains more IronIron +7900%
Contains more CopperCopper +151.7%
Contains more ZincZinc +916.7%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +675%
Contains more SeleniumSelenium +120%
Contains more PotassiumPotassium +63.6%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +187.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +88.9%
Contains more Vitamin B2Vitamin B2 +94.9%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.329mg

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
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more ProteinProtein +49.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +30.3%
Contains more FatsFats +30.6%
Contains more WaterWater +27.7%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -34%
Contains more Poly. FatPolyunsaturated fat +36.2%
Contains more Mono. FatMonounsaturated fat +25.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Fish soup DV% diff.
Vitamin B12 0µg 0.69µg 29%
Manganese 0.403mg 0.052mg 15%
Fiber 2.7g 0g 11%
Iron 0.8mg 0.01mg 10%
Copper 0.146mg 0.058mg 10%
Magnesium 51mg 7mg 10%
Sodium 4mg 156mg 7%
Carbs 19.94g 0g 7%
Zinc 0.61mg 0.06mg 5%
Calories 92kcal 16kcal 4%
Vitamin B2 0.039mg 0.076mg 3%
Folate 14µg 2µg 3%
Vitamin B6 0.077mg 0.037mg 3%
Protein 3.38g 2.26g 2%
Vitamin K 1.9µg 0µg 2%
Choline 20.1mg 7mg 2%
Selenium 2.2µg 1µg 2%
Vitamin B3 0.94mg 1.186mg 2%
Phosphorus 70mg 56mg 2%
Potassium 88mg 144mg 2%
Vitamin E 0.09mg 0.17mg 1%
Vitamin B1 0.04mg 0.033mg 1%
Vitamin B5 0.359mg 0.329mg 1%
Fats 0.62g 0.81g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 17.24g 0g N/A
Cholesterol 0mg 1mg 0%
Calcium 7mg 3mg 0%
Sugar 0.9g 0g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.134g 0.203g 0%
Monounsaturated fat 0.188g 0.236g 0%
Polyunsaturated fat 0.188g 0.138g 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 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fish soup
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
13%
Fish soup
Minerals Daily Need Coverage Score
24%
Buckwheat
10%
Fish soup

Comparison summary

Which food is lower in Sugar?
Fish soup
Fish soup is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 51)
Which food is cheaper?
Fish soup
Fish soup is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 152mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.069g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.