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Buckwheat vs. Pork chop — In-Depth Nutrition Comparison

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Significant differences between buckwheat and pork chop

  • Pork chop is richer than buckwheat in selenium, vitamin B3, vitamin B1, vitamin B6, vitamin B12, phosphorus, zinc, and vitamin B2.
  • Pork chop covers your daily selenium needs 62% more than buckwheat.
  • Buckwheat is lower in saturated fat.
  • Buckwheat has a higher glycemic index (51) than pork chop (0).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Buckwheat vs Pork chop 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.
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% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +155%
Contains more CopperCopper +39%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +3930%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +258%
Contains more ZincZinc +416.4%
Contains more PhosphorusPhosphorus +244.3%
Contains more SeleniumSelenium +1554.5%
~equal in Iron ~0.87mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1125%
Contains more Vitamin B2Vitamin B2 +702.6%
Contains more Vitamin B3Vitamin B3 +743.3%
Contains more Vitamin B5Vitamin B5 +207.5%
Contains more Vitamin B6Vitamin B6 +535.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +235.8%
~equal in Vitamin C ~0mg

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.1%
Contains more ProteinProtein +601.8%
Contains more FatsFats +2214.5%
Contains more OtherOther +11.6%

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 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +2499.5%
Contains more Poly. FatPolyunsaturated fat +907.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pork chop DV% diff.
Selenium 2.2µg 36.4µg 62%
Vitamin B3 0.94mg 7.927mg 44%
Protein 3.38g 23.72g 41%
Vitamin B1 0.04mg 0.49mg 38%
Vitamin B6 0.077mg 0.489mg 32%
Vitamin B12 0µg 0.66µg 28%
Cholesterol 0mg 78mg 26%
Phosphorus 70mg 241mg 24%
Zinc 0.61mg 3.15mg 23%
Vitamin B2 0.039mg 0.313mg 21%
Fats 0.62g 14.35g 21%
Saturated fat 0.134g 4.339g 19%
Manganese 0.403mg 0.01mg 17%
Vitamin B5 0.359mg 1.104mg 15%
Monounsaturated fat 0.188g 4.887g 12%
Polyunsaturated fat 0.188g 1.894g 11%
Fiber 2.7g 0g 11%
Choline 20.1mg 67.5mg 9%
Calories 92kcal 231kcal 7%
Magnesium 51mg 20mg 7%
Potassium 88mg 315mg 7%
Carbs 19.94g 0g 7%
Vitamin D 0µg 1µg 5%
Copper 0.146mg 0.105mg 5%
Calcium 7mg 56mg 5%
Vitamin D 0IU 40IU 5%
Folate 14µg 0µg 4%
Sodium 4mg 74mg 3%
Vitamin K 1.9µg 0µg 2%
Vitamin E 0.09mg 0.21mg 1%
Iron 0.8mg 0.87mg 1%
Net carbs 17.24g 0g N/A
Sugar 0.9g 0g N/A
Vitamin A 0µg 4µg 0%
Trans fat 0.066g N/A
Tryptophan 0.049mg 0.282mg 0%
Threonine 0.129mg 1.043mg 0%
Isoleucine 0.127mg 1.123mg 0%
Leucine 0.212mg 1.952mg 0%
Lysine 0.172mg 2.109mg 0%
Methionine 0.044mg 0.65mg 0%
Phenylalanine 0.133mg 0.985mg 0%
Valine 0.173mg 1.2mg 0%
Histidine 0.079mg 0.965mg 0%
Fructose 0.1g 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pork chop
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Pork chop
Minerals Daily Need Coverage Score
24%
Buckwheat
53%
Pork chop

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 51)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $1.6)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.205g)

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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.