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Buckwheat vs. Lamb — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Lamb

  • Buckwheat has more Manganese, however, Lamb is richer in Vitamin B12, Selenium, Vitamin B3, Zinc, Phosphorus, Vitamin B2, and Iron.
  • Lamb's daily need coverage for Vitamin B12 is 106% more.
  • Buckwheat contains 18 times more Manganese than Lamb. Buckwheat contains 0.403mg of Manganese, while Lamb contains 0.022mg.
  • Buckwheat contains less Saturated Fat.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Buckwheat vs Lamb 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.
:
6
Lamb
Contains more Magnesium +121.7%
Contains less Sodium -94.4%
Contains more Copper +22.7%
Contains more Manganese +1731.8%
Contains more Calcium +142.9%
Contains more Iron +135%
Contains more Phosphorus +168.6%
Contains more Potassium +252.3%
Contains more Zinc +631.1%
Contains more Selenium +1100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Magnesium +121.7%
Contains less Sodium -94.4%
Contains more Copper +22.7%
Contains more Manganese +1731.8%
Contains more Calcium +142.9%
Contains more Iron +135%
Contains more Phosphorus +168.6%
Contains more Potassium +252.3%
Contains more Zinc +631.1%
Contains more Selenium +1100%

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.
:
10
Lamb
Contains more Vitamin E +55.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +541%
Contains more Vitamin B3 +608.5%
Contains more Vitamin B5 +83.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +142.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin E +55.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +541%
Contains more Vitamin B3 +608.5%
Contains more Vitamin B5 +83.8%
Contains more Vitamin B6 +68.8%
Contains more Folate +28.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +142.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Lamb
Contains more Carbs +∞%
Contains more Water +40.8%
Contains more Protein +625.4%
Contains more Fats +3277.4%
Contains more Other +90.7%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Water +40.8%
Contains more Protein +625.4%
Contains more Fats +3277.4%
Contains more Other +90.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Lamb
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +4591.5%
Contains more Polyunsaturated fat +703.2%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +4591.5%
Contains more Polyunsaturated fat +703.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Lamb
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 Lamb Opinion
Net carbs 17.24g 0g Buckwheat
Protein 3.38g 24.52g Lamb
Fats 0.62g 20.94g Lamb
Carbs 19.94g 0g Buckwheat
Calories 92kcal 294kcal Lamb
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Lamb
Fiber 2.7g 0g Buckwheat
Calcium 7mg 17mg Lamb
Iron 0.8mg 1.88mg Lamb
Magnesium 51mg 23mg Buckwheat
Phosphorus 70mg 188mg Lamb
Potassium 88mg 310mg Lamb
Sodium 4mg 72mg Buckwheat
Zinc 0.61mg 4.46mg Lamb
Copper 0.146mg 0.119mg Buckwheat
Manganese 0.403mg 0.022mg Buckwheat
Selenium 2.2µg 26.4µg Lamb
Vitamin E 0.09mg 0.14mg Lamb
Vitamin D 0IU 2IU Lamb
Vitamin D 0µg 0.1µg Lamb
Vitamin B1 0.04mg 0.1mg Lamb
Vitamin B2 0.039mg 0.25mg Lamb
Vitamin B3 0.94mg 6.66mg Lamb
Vitamin B5 0.359mg 0.66mg Lamb
Vitamin B6 0.077mg 0.13mg Lamb
Folate 14µg 18µg Lamb
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 1.9µg 4.6µg Lamb
Tryptophan 0.049mg 0.287mg Lamb
Threonine 0.129mg 1.05mg Lamb
Isoleucine 0.127mg 1.183mg Lamb
Leucine 0.212mg 1.908mg Lamb
Lysine 0.172mg 2.166mg Lamb
Methionine 0.044mg 0.629mg Lamb
Phenylalanine 0.133mg 0.998mg Lamb
Valine 0.173mg 1.323mg Lamb
Histidine 0.079mg 0.777mg Lamb
Cholesterol 0mg 97mg Buckwheat
Saturated Fat 0.134g 8.83g Buckwheat
Monounsaturated Fat 0.188g 8.82g Lamb
Polyunsaturated fat 0.188g 1.51g Lamb

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
24%
Buckwheat
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 51)
Which food is cheaper?
Lamb
Lamb is cheaper (difference - $0.1)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 68mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 8.696g)

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.