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  6. Buckwheat vs. Rainbow trout

Buckwheat vs. Rainbow trout — In-Depth Nutrition Comparison

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Significant differences between buckwheat and rainbow trout

  • Buckwheat is richer in manganese, while rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, and vitamin E.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than buckwheat.
  • Buckwheat has 37 times more manganese than rainbow trout. Buckwheat has 0.403mg of manganese, while rainbow trout has 0.011mg.
  • Buckwheat has a higher glycemic index (51) than rainbow trout (0).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Fish, trout, rainbow, farmed, raw.

Infographic

Buckwheat vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +104%
Contains more IronIron +158.1%
Contains more CopperCopper +217.4%
Contains more ZincZinc +35.6%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +3563.6%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +328.4%
Contains more PhosphorusPhosphorus +222.9%
Contains more SeleniumSelenium +972.7%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +27.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +492.2%
Contains more Vitamin B5Vitamin B5 +364.3%
Contains more Vitamin B6Vitamin B6 +341.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +223.4%

All nutrients comparison - raw data values

Nutrient Buckwheat Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 2.2µg 23.6µg 39%
Protein 3.38g 19.94g 33%
Vitamin B3 0.94mg 5.567mg 29%
Vitamin B5 0.359mg 1.667mg 26%
Phosphorus 70mg 226mg 22%
Vitamin B6 0.077mg 0.34mg 20%
Cholesterol 0mg 59mg 20%
Manganese 0.403mg 0.011mg 17%
Vitamin E 0.09mg 2.34mg 15%
Copper 0.146mg 0.046mg 11%
Fiber 2.7g 0g 11%
Potassium 88mg 377mg 9%
Fats 0.62g 6.18g 9%
Polyunsaturated fat 0.188g 1.507g 9%
Vitamin A 0µg 84µg 9%
Choline 20.1mg 65mg 8%
Carbs 19.94g 0g 7%
Vitamin B1 0.04mg 0.12mg 7%
Magnesium 51mg 25mg 6%
Saturated fat 0.134g 1.383g 6%
Iron 0.8mg 0.31mg 6%
Vitamin B2 0.039mg 0.09mg 4%
Monounsaturated fat 0.188g 1.979g 4%
Vitamin C 0mg 2.9mg 3%
Vitamin K 1.9µg 0.1µg 2%
Calories 92kcal 141kcal 2%
Sodium 4mg 51mg 2%
Calcium 7mg 25mg 2%
Folate 14µg 11µg 1%
Zinc 0.61mg 0.45mg 1%
Net carbs 17.24g 0g N/A
Sugar 0.9g 0g N/A
Trans fat 0.047g N/A
Tryptophan 0.049mg 0.234mg 0%
Threonine 0.129mg 0.915mg 0%
Isoleucine 0.127mg 0.962mg 0%
Leucine 0.212mg 1.696mg 0%
Lysine 0.172mg 1.916mg 0%
Methionine 0.044mg 0.618mg 0%
Phenylalanine 0.133mg 0.815mg 0%
Valine 0.173mg 1.075mg 0%
Histidine 0.079mg 0.614mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +437.5%
Contains more ProteinProtein +489.9%
Contains more FatsFats +896.8%
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +952.7%
Contains more Poly. FatPolyunsaturated fat +701.6%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.