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  6. Buckwheat vs. Flank steak

Buckwheat vs. Flank steak — In-Depth Nutrition Comparison

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How are Buckwheat and Flank steak different?

  • Buckwheat is richer in Manganese, while Flank steak is higher in Vitamin B12, Selenium, Vitamin B3, Zinc, Vitamin B6, Phosphorus, and Choline.
  • Flank steak covers your daily need of Vitamin B12 68% more than Buckwheat.
  • Buckwheat contains 45 times more Manganese than Flank steak. Buckwheat contains 0.403mg of Manganese, while Flank steak contains 0.009mg.
  • Buckwheat is lower in Saturated Fat.

Buckwheat groats, roasted, cooked and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Buckwheat vs Flank steak 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.
Buckwheat
Buckwheat
4
:
6
Flank steak
Flank steak
Contains more Magnesium +121.7%
Contains less Sodium -92.9%
Contains more Copper +78%
Contains more Manganese +4377.8%
Contains more Calcium +185.7%
Contains more Iron +117.5%
Contains more Phosphorus +200%
Contains more Potassium +285.2%
Contains more Zinc +703.3%
Contains more Selenium +1236.4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Magnesium +121.7%
Contains less Sodium -92.9%
Contains more Copper +78%
Contains more Manganese +4377.8%
Contains more Calcium +185.7%
Contains more Iron +117.5%
Contains more Phosphorus +200%
Contains more Potassium +285.2%
Contains more Zinc +703.3%
Contains more Selenium +1236.4%

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.
Buckwheat
Buckwheat
3
:
7
Flank steak
Flank steak
Contains more Folate +55.6%
Contains more Vitamin K +35.7%
Contains more Vitamin E +322.2%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +241%
Contains more Vitamin B3 +683.3%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +651.9%
Contains more Vitamin B12 +∞%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Folate +55.6%
Contains more Vitamin K +35.7%
Contains more Vitamin E +322.2%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B2 +241%
Contains more Vitamin B3 +683.3%
Contains more Vitamin B5 +51.8%
Contains more Vitamin B6 +651.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +17.9%
Contains more Protein +718.3%
Contains more Fats +1227.4%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +17.9%
Contains more Protein +718.3%
Contains more Fats +1227.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +1664.4%
Contains more Polyunsaturated fat +71.3%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +1664.4%
Contains more Polyunsaturated fat +71.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Flank steak Opinion
Net carbs 17.24g 0g Buckwheat
Protein 3.38g 27.66g Flank steak
Fats 0.62g 8.23g Flank steak
Carbs 19.94g 0g Buckwheat
Calories 92kcal 192kcal Flank steak
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Flank steak
Fiber 2.7g 0g Buckwheat
Calcium 7mg 20mg Flank steak
Iron 0.8mg 1.74mg Flank steak
Magnesium 51mg 23mg Buckwheat
Phosphorus 70mg 210mg Flank steak
Potassium 88mg 339mg Flank steak
Sodium 4mg 56mg Buckwheat
Zinc 0.61mg 4.9mg Flank steak
Copper 0.146mg 0.082mg Buckwheat
Manganese 0.403mg 0.009mg Buckwheat
Selenium 2.2µg 29.4µg Flank steak
Vitamin E 0.09mg 0.38mg Flank steak
Vitamin B1 0.04mg 0.075mg Flank steak
Vitamin B2 0.039mg 0.133mg Flank steak
Vitamin B3 0.94mg 7.363mg Flank steak
Vitamin B5 0.359mg 0.545mg Flank steak
Vitamin B6 0.077mg 0.579mg Flank steak
Folate 14µg 9µg Buckwheat
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 1.9µg 1.4µg Buckwheat
Tryptophan 0.049mg 0.182mg Flank steak
Threonine 0.129mg 1.105mg Flank steak
Isoleucine 0.127mg 1.259mg Flank steak
Leucine 0.212mg 2.201mg Flank steak
Lysine 0.172mg 2.338mg Flank steak
Methionine 0.044mg 0.72mg Flank steak
Phenylalanine 0.133mg 1.093mg Flank steak
Valine 0.173mg 1.372mg Flank steak
Histidine 0.079mg 0.883mg Flank steak
Cholesterol 0mg 79mg Buckwheat
Saturated Fat 0.134g 3.395g Buckwheat
Monounsaturated Fat 0.188g 3.317g Flank steak
Polyunsaturated fat 0.188g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
48%
Flank steak
Minerals Daily Need Coverage Score
24%
Buckwheat
54%
Flank steak

Comparison summary

Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 51)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $2.4)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.261g)

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.