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Buckwheat vs. Game raw — In-Depth Nutrition Comparison

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The main differences between buckwheat and game raw

  • Buckwheat has more manganese; however, game raw has more vitamin B12, vitamin B3, vitamin B2, iron, vitamin B6, phosphorus, vitamin B1, and selenium.
  • Daily need coverage for vitamin B12 for game raw is 263% higher.
  • Game raw has 10 times less manganese than buckwheat. Buckwheat has 0.403mg of manganese, while game raw has 0.041mg.
  • Buckwheat has a higher glycemic index than game raw.

Food types used in this article are Buckwheat groats, roasted, cooked and Game meat, deer, raw.

Infographic

Buckwheat vs Game raw 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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +121.7%
Contains more CalciumCalcium +40%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +882.9%
Contains more PotassiumPotassium +261.4%
Contains more IronIron +325%
Contains more CopperCopper +73.3%
Contains more ZincZinc +242.6%
Contains more PhosphorusPhosphorus +188.6%
Contains more SeleniumSelenium +340.9%

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% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +72.7%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +1130.8%
Contains more Vitamin B3Vitamin B3 +577.7%
Contains more Vitamin B6Vitamin B6 +380.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +579.3%
Contains more FatsFats +290.3%
Contains more OtherOther +144.2%
~equal in Water ~73.57g

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains less Sat. FatSaturated fat -85.9%
Contains more Mono. FatMonounsaturated fat +256.4%
Contains more Poly. FatPolyunsaturated fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Protein 3.38g 22.96g 39%
Vitamin B3 0.94mg 6.37mg 34%
Vitamin B2 0.039mg 0.48mg 34%
Iron 0.8mg 3.4mg 33%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.077mg 0.37mg 23%
Phosphorus 70mg 202mg 19%
Manganese 0.403mg 0.041mg 16%
Vitamin B1 0.04mg 0.22mg 15%
Selenium 2.2µg 9.7µg 14%
Zinc 0.61mg 2.09mg 13%
Copper 0.146mg 0.253mg 12%
Fiber 2.7g 0g 11%
Potassium 88mg 318mg 7%
Vitamin B5 0.359mg 7%
Magnesium 51mg 23mg 7%
Carbs 19.94g 0g 7%
Choline 20.1mg 4%
Saturated fat 0.134g 0.95g 4%
Folate 14µg 4µg 3%
Fats 0.62g 2.42g 3%
Sodium 4mg 51mg 2%
Polyunsaturated fat 0.188g 0.47g 2%
Monounsaturated fat 0.188g 0.67g 1%
Calories 92kcal 120kcal 1%
Vitamin K 1.9µg 1.1µg 1%
Vitamin E 0.09mg 0.2mg 1%
Net carbs 17.24g 0g N/A
Calcium 7mg 5mg 0%
Sugar 0.9g 0g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 1.08mg 0%
Isoleucine 0.127mg 0.908mg 0%
Leucine 0.212mg 1.951mg 0%
Lysine 0.172mg 2.006mg 0%
Methionine 0.044mg 0.566mg 0%
Phenylalanine 0.133mg 0.937mg 0%
Valine 0.173mg 1.073mg 0%
Histidine 0.079mg 1.135mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Game raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
90%
Game raw
Minerals Daily Need Coverage Score
24%
Buckwheat
47%
Game raw

Comparison summary

Which food is lower in Sugar?
Game raw
Game raw is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Game raw
Game raw is lower in glycemic index (difference - 51)
Which food is cheaper?
Game raw
Game raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Game raw
Game raw is relatively richer in minerals
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.816g)
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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.