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  6. Buckwheat vs. Pork Meat

Buckwheat vs. Pork Meat — In-Depth Nutrition Comparison

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Differences between buckwheat and pork Meat

  • Buckwheat is higher in manganese; however, pork Meat is richer in vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, vitamin B12, and zinc.
  • Pork Meat's daily need coverage for vitamin B1 is 76% higher.
  • Buckwheat has 31 times more manganese than pork Meat. While buckwheat has 0.403mg of manganese, pork Meat has only 0.013mg.
  • Pork Meat has a lower glycemic index (0) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Buckwheat vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +75.9%
Contains more CalciumCalcium +16.7%
Contains more CopperCopper +31.5%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +3000%
Contains more PotassiumPotassium +378.4%
Contains more IronIron +43.8%
Contains more ZincZinc +296.7%
Contains more PhosphorusPhosphorus +281.4%
Contains more SeleniumSelenium +1636.4%

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.
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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2275%
Contains more Vitamin B2Vitamin B2 +892.3%
Contains more Vitamin B3Vitamin B3 +690.6%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin B6Vitamin B6 +859.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +342.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Pork Meat DV% diff.
Vitamin B1 0.04mg 0.95mg 76%
Selenium 2.2µg 38.2µg 65%
Vitamin B6 0.077mg 0.739mg 51%
Protein 3.38g 26.17g 46%
Vitamin B3 0.94mg 7.432mg 41%
Phosphorus 70mg 267mg 28%
Vitamin B2 0.039mg 0.387mg 27%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Manganese 0.403mg 0.013mg 17%
Zinc 0.61mg 2.42mg 16%
Choline 20.1mg 88.9mg 13%
Vitamin B5 0.359mg 1.012mg 13%
Fiber 2.7g 0g 11%
Potassium 88mg 421mg 10%
Carbs 19.94g 0g 7%
Magnesium 51mg 29mg 5%
Saturated fat 0.134g 1.198g 5%
Iron 0.8mg 1.15mg 4%
Copper 0.146mg 0.111mg 4%
Fats 0.62g 3.51g 4%
Folate 14µg 0µg 4%
Monounsaturated fat 0.188g 1.334g 3%
Calories 92kcal 143kcal 3%
Sodium 4mg 57mg 2%
Vitamin K 1.9µg 0µg 2%
Polyunsaturated fat 0.188g 0.506g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Net carbs 17.24g 0g N/A
Calcium 7mg 6mg 0%
Sugar 0.9g 0g N/A
Vitamin E 0.09mg 0.08mg 0%
Trans fat 0.033g N/A
Tryptophan 0.049mg 0.275mg 0%
Threonine 0.129mg 1.175mg 0%
Isoleucine 0.127mg 1.288mg 0%
Leucine 0.212mg 2.229mg 0%
Lysine 0.172mg 2.427mg 0%
Methionine 0.044mg 0.721mg 0%
Phenylalanine 0.133mg 1.1mg 0%
Valine 0.173mg 1.367mg 0%
Histidine 0.079mg 1.13mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +674.3%
Contains more FatsFats +466.1%
Contains more OtherOther +102.3%
~equal in Water ~69.45g

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +609.6%
Contains more Poly. FatPolyunsaturated fat +169.1%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.