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Buckwheat vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and pot roast

  • Buckwheat has more manganese, while pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, choline, and vitamin B6.
  • Pot roast covers your daily need for vitamin B12, 89% more than buckwheat.
  • Buckwheat contains 40 times more manganese than pot roast. While buckwheat contains 0.403mg of manganese, pot roast contains only 0.01mg.
  • The amount of saturated fat in buckwheat is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Buckwheat vs Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +168.4%
Contains more CopperCopper +47.5%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +3930%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +162.5%
Contains more IronIron +202.5%
Contains more ZincZinc +991.8%
Contains more PhosphorusPhosphorus +148.6%
Contains more SeleniumSelenium +1127.3%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more FolateFolate +55.6%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +336.7%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +448.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~1.8µg

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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.7%
Contains more OtherOther +-4400%
Contains more ProteinProtein +756.2%
Contains more FatsFats +2991.9%

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% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +4248.4%
Contains more Poly. FatPolyunsaturated fat +276.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Pot roast
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 Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 0.61mg 6.66mg 55%
Protein 3.38g 28.94g 51%
Selenium 2.2µg 27µg 45%
Cholesterol 0mg 116mg 39%
Saturated fat 0.134g 7.548g 34%
Fats 0.62g 19.17g 29%
Vitamin B3 0.94mg 4.105mg 20%
Monounsaturated fat 0.188g 8.175g 20%
Iron 0.8mg 2.42mg 20%
Manganese 0.403mg 0.01mg 17%
Vitamin B6 0.077mg 0.283mg 16%
Choline 20.1mg 110.2mg 16%
Phosphorus 70mg 174mg 15%
Fiber 2.7g 0g 11%
Calories 92kcal 297kcal 10%
Vitamin B2 0.039mg 0.171mg 10%
Magnesium 51mg 19mg 8%
Carbs 19.94g 0g 7%
Copper 0.146mg 0.099mg 5%
Vitamin B5 0.359mg 0.571mg 4%
Potassium 88mg 231mg 4%
Vitamin E 0.09mg 0.51mg 3%
Polyunsaturated fat 0.188g 0.708g 3%
Vitamin B1 0.04mg 0.059mg 2%
Sodium 4mg 47mg 2%
Vitamin D 0µg 0.2µg 1%
Folate 14µg 9µg 1%
Calcium 7mg 16mg 1%
Vitamin D 0IU 8IU 1%
Net carbs 17.24g 0g N/A
Sugar 0.9g 0g N/A
Vitamin K 1.9µg 1.8µg 0%
Tryptophan 0.049mg 0.19mg 0%
Threonine 0.129mg 1.156mg 0%
Isoleucine 0.127mg 1.317mg 0%
Leucine 0.212mg 2.302mg 0%
Lysine 0.172mg 2.446mg 0%
Methionine 0.044mg 0.754mg 0%
Phenylalanine 0.133mg 1.143mg 0%
Valine 0.173mg 1.436mg 0%
Histidine 0.079mg 0.924mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pot roast
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
45%
Pot roast
Minerals Daily Need Coverage Score
24%
Buckwheat
57%
Pot roast

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 51)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.4)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 7.414g)

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.