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Buckwheat vs. Ground beef — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and ground beef

  • Buckwheat has more manganese; however, ground beef is higher in vitamin B12, zinc, selenium, vitamin B3, iron, vitamin B6, and phosphorus.
  • Ground beef covers your daily vitamin B12 needs 104% more than buckwheat.
  • Ground beef contains 45 times less manganese than buckwheat. Buckwheat contains 0.403mg of manganese, while ground beef contains 0.009mg.
  • Buckwheat has less saturated fat.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Buckwheat vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +200%
Contains more CopperCopper +84.8%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +4377.8%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +173.9%
Contains more IronIron +183.8%
Contains more ZincZinc +857.4%
Contains more PhosphorusPhosphorus +137.1%
Contains more SeleniumSelenium +768.2%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +328.3%
Contains more Vitamin B5Vitamin B5 +42.6%
Contains more Vitamin B6Vitamin B6 +303.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
Contains more CholineCholine +264.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
Contains more ProteinProtein +606.2%
Contains more FatsFats +2379%
Contains more OtherOther +455.8%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +3794.7%
Contains more Poly. FatPolyunsaturated fat +117%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.61mg 5.84mg 48%
Protein 3.38g 23.87g 41%
Selenium 2.2µg 19.1µg 31%
Cholesterol 0mg 88mg 29%
Saturated fat 0.134g 6.073g 27%
Fats 0.62g 15.37g 23%
Vitamin B3 0.94mg 4.026mg 19%
Vitamin B6 0.077mg 0.311mg 18%
Iron 0.8mg 2.27mg 18%
Monounsaturated fat 0.188g 7.322g 18%
Manganese 0.403mg 0.009mg 17%
Phosphorus 70mg 166mg 14%
Fiber 2.7g 0g 11%
Choline 20.1mg 73.2mg 10%
Vitamin B2 0.039mg 0.171mg 10%
Magnesium 51mg 17mg 8%
Calories 92kcal 241kcal 7%
Carbs 19.94g 0g 7%
Copper 0.146mg 0.079mg 7%
Potassium 88mg 241mg 5%
Sodium 4mg 73mg 3%
Vitamin B5 0.359mg 0.512mg 3%
Calcium 7mg 33mg 3%
Folate 14µg 7µg 2%
Vitamin B1 0.04mg 0.051mg 1%
Vitamin K 1.9µg 2.9µg 1%
Polyunsaturated fat 0.188g 0.408g 1%
Net carbs 17.24g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.9g 0g N/A
Vitamin E 0.09mg 0.12mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 1.173g N/A
Tryptophan 0.049mg 0.121mg 0%
Threonine 0.129mg 0.923mg 0%
Isoleucine 0.127mg 1.055mg 0%
Leucine 0.212mg 1.861mg 0%
Lysine 0.172mg 1.976mg 0%
Methionine 0.044mg 0.614mg 0%
Phenylalanine 0.133mg 0.931mg 0%
Valine 0.173mg 1.172mg 0%
Histidine 0.079mg 0.775mg 0%
Fructose 0.1g 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Ground beef
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
46%
Ground beef
Minerals Daily Need Coverage Score
24%
Buckwheat
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 51)
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $0.4)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 5.939g)

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.