Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Buckwheat
  5. Compare
  6. Buckwheat vs. Ham

Buckwheat vs. Ham — In-Depth Nutrition Comparison

Compare

The main differences between Buckwheat and Ham

  • Buckwheat has more Manganese, however, Ham has more Vitamin B1, Selenium, Vitamin B12, Vitamin B6, Zinc, Vitamin B3, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Ham is 59% higher.
  • Ham has 7 times less Manganese than Buckwheat. Buckwheat has 0.403mg of Manganese, while Ham has 0.054mg.
  • Buckwheat is lower in Sodium.

Food types used in this article are Buckwheat groats, roasted, cooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Buckwheat vs Ham 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
Ham
Ham
Contains more Magnesium +264.3%
Contains less Sodium -99.7%
Contains more Copper +84.8%
Contains more Manganese +646.3%
Contains more Calcium +14.3%
Contains more Iron +85%
Contains more Phosphorus +180%
Contains more Potassium +226.1%
Contains more Zinc +372.1%
Contains more Selenium +786.4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Magnesium +264.3%
Contains less Sodium -99.7%
Contains more Copper +84.8%
Contains more Manganese +646.3%
Contains more Calcium +14.3%
Contains more Iron +85%
Contains more Phosphorus +180%
Contains more Potassium +226.1%
Contains more Zinc +372.1%
Contains more Selenium +786.4%

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
2
:
8
Ham
Ham
Contains more Folate +366.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1785%
Contains more Vitamin B2 +417.9%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +419.5%
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%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Folate +366.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +177.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1785%
Contains more Vitamin B2 +417.9%
Contains more Vitamin B3 +328%
Contains more Vitamin B5 +12.3%
Contains more Vitamin B6 +419.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Ham
Ham
Contains more Carbs +1229.3%
Contains more Water +11.8%
Contains more Protein +519.2%
Contains more Fats +791.9%
Contains more Other +916.3%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +1229.3%
Contains more Water +11.8%
Contains more Protein +519.2%
Contains more Fats +791.9%
Contains more Other +916.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Ham
Ham
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1293.6%
Contains more Polyunsaturated fat +187.2%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -92.6%
Contains more Monounsaturated Fat +1293.6%
Contains more Polyunsaturated fat +187.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Ham
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 Ham Opinion
Net carbs 17.24g 1.5g Buckwheat
Protein 3.38g 20.93g Ham
Fats 0.62g 5.53g Ham
Carbs 19.94g 1.5g Buckwheat
Calories 92kcal 145kcal Ham
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Ham
Fiber 2.7g 0g Buckwheat
Calcium 7mg 8mg Ham
Iron 0.8mg 1.48mg Ham
Magnesium 51mg 14mg Buckwheat
Phosphorus 70mg 196mg Ham
Potassium 88mg 287mg Ham
Sodium 4mg 1203mg Buckwheat
Zinc 0.61mg 2.88mg Ham
Copper 0.146mg 0.079mg Buckwheat
Manganese 0.403mg 0.054mg Buckwheat
Selenium 2.2µg 19.5µg Ham
Vitamin E 0.09mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin B1 0.04mg 0.754mg Ham
Vitamin B2 0.039mg 0.202mg Ham
Vitamin B3 0.94mg 4.023mg Ham
Vitamin B5 0.359mg 0.403mg Ham
Vitamin B6 0.077mg 0.4mg Ham
Folate 14µg 3µg Buckwheat
Vitamin B12 0µg 0.65µg Ham
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.251mg Ham
Threonine 0.129mg 0.931mg Ham
Isoleucine 0.127mg 0.918mg Ham
Leucine 0.212mg 1.661mg Ham
Lysine 0.172mg 1.775mg Ham
Methionine 0.044mg 0.553mg Ham
Phenylalanine 0.133mg 0.904mg Ham
Valine 0.173mg 0.908mg Ham
Histidine 0.079mg 0.75mg Ham
Cholesterol 0mg 53mg Buckwheat
Saturated Fat 0.134g 1.81g Buckwheat
Monounsaturated Fat 0.188g 2.62g Ham
Polyunsaturated fat 0.188g 0.54g Ham

Which food is preferable for your diet?

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

People also compare

Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal
Ham
Ham vs Liver
Liver
Ham
Ham vs Pork jowl
Pork jowl
Ham
Ham vs Pork
Pork

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
45%
Ham
Minerals Daily Need Coverage Score
24%
Buckwheat
55%
Ham

Comparison summary

Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 51)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1199mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.676g)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.