Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Hamburger — In-Depth Nutrition Comparison

Compare

Significant differences between buckwheat and hamburgers

  • Hamburgers are richer than buckwheat in vitamin B12, vitamin B3, iron, zinc, vitamin B2, vitamin B1, and folate.
  • Hamburgers cover your daily vitamin B12 needs 60% more than buckwheat.
  • Buckwheat is lower in saturated fat.
  • Hamburgers have a higher glycemic index (66) than buckwheat (51).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Buckwheat vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +155%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1357.1%
Contains more PotassiumPotassium +156.8%
Contains more IronIron +260%
Contains more ZincZinc +370.5%
Contains more PhosphorusPhosphorus +94.3%

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% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +442.5%
Contains more Vitamin B2Vitamin B2 +541%
Contains more Vitamin B3Vitamin B3 +470.7%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
~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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +77.2%
Contains more ProteinProtein +405.3%
Contains more FatsFats +2216.1%
Contains more CarbsCarbs +20.9%
Contains more OtherOther +316.3%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +2822.9%
Contains more Poly. FatPolyunsaturated fat +102.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more SucroseSucrose +81.8%
Contains more GlucoseGlucose +480%
Contains more FructoseFructose +1930%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Hamburger DV% diff.
Vitamin B12 0µg 1.44µg 60%
Vitamin B3 0.94mg 5.365mg 28%
Protein 3.38g 17.08g 27%
Iron 0.8mg 2.88mg 26%
Saturated fat 0.134g 5.096g 23%
Fats 0.62g 14.36g 21%
Zinc 0.61mg 2.87mg 21%
Sodium 4mg 414mg 18%
Cholesterol 0mg 47mg 16%
Vitamin B2 0.039mg 0.25mg 16%
Vitamin B1 0.04mg 0.217mg 15%
Monounsaturated fat 0.188g 5.495g 13%
Folate 14µg 56µg 11%
Vitamin B6 0.077mg 0.203mg 10%
Calories 92kcal 295kcal 10%
Calcium 7mg 102mg 10%
Phosphorus 70mg 136mg 9%
Manganese 0.403mg 0.217mg 8%
Magnesium 51mg 20mg 7%
Fiber 2.7g 0.9g 7%
Copper 0.146mg 0.091mg 6%
Potassium 88mg 226mg 4%
Choline 20.1mg 4%
Selenium 2.2µg 4%
Fructose 0.1g 2.03g 2%
Vitamin K 1.9µg 2%
Carbs 19.94g 24.1g 1%
Polyunsaturated fat 0.188g 0.38g 1%
Vitamin B5 0.359mg 0.31mg 1%
Vitamin E 0.09mg 1%
Net carbs 17.24g 23.2g N/A
Sugar 0.9g 4.15g N/A
Trans fat 0.814g N/A
Tryptophan 0.049mg 0.206mg 0%
Threonine 0.129mg 0.666mg 0%
Isoleucine 0.127mg 0.716mg 0%
Leucine 0.212mg 1.319mg 0%
Lysine 0.172mg 1.226mg 0%
Methionine 0.044mg 0.37mg 0%
Phenylalanine 0.133mg 0.677mg 0%
Valine 0.173mg 0.823mg 0%
Histidine 0.079mg 0.505mg 0%

Which food is preferable for your diet?

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

People also compare

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
38%
Hamburger
Minerals Daily Need Coverage Score
24%
Buckwheat
42%
Hamburger

Comparison summary

Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.25g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.962g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is richer in minerals?
?
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.
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

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.