Buckwheat vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

What are the differences between buckwheat and rib eye steak?

Buckwheat is higher in manganese, yet rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, vitamin B2, and iron.
Rib eye steak's daily need coverage for vitamin B12 is 88% more.
Buckwheat has 5 times more manganese than rib eye steak. While buckwheat has 0.403mg of manganese, rib eye steak has only 0.08mg.
The amount of saturated fat in buckwheat is lower.
The glycemic index of rib eye steak is lower.

We used Buckwheat groats, roasted, cooked and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

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.

Buckwheat

Rib eye steak

Contains more MagnesiumMagnesium	+131.8%
Contains more CopperCopper	+82.5%
Contains less SodiumSodium	-92.6%
Contains more ManganeseManganese	+403.8%

Contains more CalciumCalcium	+57.1%
Contains more PotassiumPotassium	+195.5%
Contains more IronIron	+180%
Contains more ZincZinc	+868.9%
Contains more PhosphorusPhosphorus	+117.1%
Contains more SeleniumSelenium	+1250%

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.

Buckwheat

Rib eye steak

Contains more Vitamin KVitamin K	+18.8%
Contains more FolateFolate	+133.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+11.1%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+77.5%
Contains more Vitamin B2Vitamin B2	+635.9%
Contains more Vitamin B3Vitamin B3	+422.1%
Contains more Vitamin B5Vitamin B5	+49.3%
Contains more Vitamin B6Vitamin B6	+519.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+142.8%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	2.1µg	88%
Selenium	2.2µg	29.7µg	50%
Zinc	0.61mg	5.91mg	48%
Saturated fat	0.134g	9.684g	43%
Protein	3.38g	23.69g	41%
Fats	0.62g	21.81g	33%
Vitamin B6	0.077mg	0.477mg	31%
Cholesterol	0mg	80mg	27%
Monounsaturated fat	0.188g	10.519g	26%
Vitamin B3	0.94mg	4.908mg	25%
Vitamin B2	0.039mg	0.287mg	19%
Iron	0.8mg	2.24mg	18%
Manganese	0.403mg	0.08mg	14%
Phosphorus	70mg	152mg	12%
Fiber	2.7g	0g	11%
Calories	92kcal	291kcal	10%
Carbs	19.94g	0g	7%
Copper	0.146mg	0.08mg	7%
Magnesium	51mg	22mg	7%
Polyunsaturated fat	0.188g	1.027g	6%
Choline	20.1mg	48.8mg	5%
Potassium	88mg	260mg	5%
Vitamin B5	0.359mg	0.536mg	4%
Vitamin B1	0.04mg	0.071mg	3%
Folate	14µg	6µg	2%
Sodium	4mg	54mg	2%
Vitamin D	0IU	7IU	1%
Vitamin D	0µg	0.2µg	1%
Vitamin A	0µg	8µg	1%
Net carbs	17.24g	0g	N/A
Calcium	7mg	11mg	0%
Sugar	0.9g	0g	N/A
Vitamin E	0.09mg	0.1mg	0%
Vitamin K	1.9µg	1.6µg	0%
Trans fat		1.478g	N/A
Tryptophan	0.049mg	0.265mg	0%
Threonine	0.129mg	1.116mg	0%
Isoleucine	0.127mg	1.103mg	0%
Leucine	0.212mg	2.041mg	0%
Lysine	0.172mg	2.269mg	0%
Methionine	0.044mg	0.641mg	0%
Phenylalanine	0.133mg	0.95mg	0%
Valine	0.173mg	1.184mg	0%
Histidine	0.079mg	0.888mg	0%
Fructose	0.1g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.038g	N/A
Omega-3 - DPA	0g	0.014g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		0.7g	N/A