Buckwheat vs. Ostrich — In-Depth Nutrition Comparison
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What are the main differences between buckwheat and ostrich?
- Buckwheat has less vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, iron, vitamin B2, and vitamin B5 than ostrich.
- Ostrich's daily need coverage for vitamin B12 is 260% higher.
- Ostrich has a lower glycemic index than buckwheat.
We used Buckwheat groats, roasted, cooked and Ostrich, tip trimmed, cooked types in this comparison.
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.
| Contains more MagnesiumMagnesium | +104% |
| Contains more CalciumCalcium | +16.7% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +2021.1% |
| Contains more PotassiumPotassium | +311.4% |
| Contains more IronIron | +248.8% |
| Contains more ZincZinc | +695.1% |
| Contains more PhosphorusPhosphorus | +258.6% |
| Contains more SeleniumSelenium | +1604.5% |
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.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +155.6% |
| Contains more Vitamin B1Vitamin B1 | +480% |
| Contains more Vitamin B2Vitamin B2 | +648.7% |
| Contains more Vitamin B3Vitamin B3 | +659.9% |
| Contains more Vitamin B5Vitamin B5 | +267.1% |
| Contains more Vitamin B6Vitamin B6 | +607.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +742.9% |
| Contains more FatsFats | +314.5% |
~equal in
Water
~68.51g
~equal in
Other
~0.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.6% |
| Contains more Mono. FatMonounsaturated fat | +416% |
| Contains more Poly. FatPolyunsaturated fat | +134% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 6.25µg | 260% |
| Selenium | 2.2µg | 37.5µg | 64% |
| Protein | 3.38g | 28.49g | 50% |
| Vitamin B3 | 0.94mg | 7.143mg | 39% |
| Zinc | 0.61mg | 4.85mg | 39% |
| Vitamin B6 | 0.077mg | 0.545mg | 36% |
| Cholesterol | 0mg | 85mg | 28% |
| Phosphorus | 70mg | 251mg | 26% |
| Iron | 0.8mg | 2.79mg | 25% |
| Vitamin B5 | 0.359mg | 1.318mg | 19% |
| Vitamin B2 | 0.039mg | 0.292mg | 19% |
| Manganese | 0.403mg | 0.019mg | 17% |
| Vitamin B1 | 0.04mg | 0.232mg | 16% |
| Fiber | 2.7g | 0g | 11% |
| Potassium | 88mg | 362mg | 8% |
| Carbs | 19.94g | 0g | 7% |
| Magnesium | 51mg | 25mg | 6% |
| Choline | 20.1mg | 4% | |
| Saturated fat | 0.134g | 1g | 4% |
| Calories | 92kcal | 145kcal | 3% |
| Sodium | 4mg | 80mg | 3% |
| Fats | 0.62g | 2.57g | 3% |
| Polyunsaturated fat | 0.188g | 0.44g | 2% |
| Vitamin K | 1.9µg | 2% | |
| Monounsaturated fat | 0.188g | 0.97g | 2% |
| Vitamin E | 0.09mg | 0.23mg | 1% |
| Copper | 0.146mg | 0.152mg | 1% |
| Net carbs | 17.24g | 0g | N/A |
| Calcium | 7mg | 6mg | 0% |
| Sugar | 0.9g | 0g | N/A |
| Folate | 14µg | 15µg | 0% |
| Tryptophan | 0.049mg | 0.254mg | 0% |
| Threonine | 0.129mg | 1.25mg | 0% |
| Isoleucine | 0.127mg | 1.354mg | 0% |
| Leucine | 0.212mg | 2.315mg | 0% |
| Lysine | 0.172mg | 2.516mg | 0% |
| Methionine | 0.044mg | 0.796mg | 0% |
| Phenylalanine | 0.133mg | 1.176mg | 0% |
| Valine | 0.173mg | 1.407mg | 0% |
| Histidine | 0.079mg | 0.716mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
97%
Minerals Daily Need Coverage Score
24%
66%
Comparison summary
Which food is lower in Sugar?
Ostrich is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Ostrich is lower in glycemic index (difference - 51)
Which food is cheaper?
Ostrich is cheaper (difference - $2.4)
Which food is richer in minerals?
Ostrich is relatively richer in minerals
Which food is richer in vitamins?
Ostrich is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.866g)