Buckwheat vs. Roe — In-Depth Nutrition Comparison
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What are the differences between Buckwheat and Roe?
- Buckwheat is higher in Manganese, yet Roe is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Vitamin B1, Folate, Vitamin C, and Vitamin B5.
- Roe's daily need coverage for Vitamin B12 is 481% more.
- Buckwheat has 31 times more Manganese than Roe. While Buckwheat has 0.403mg of Manganese, Roe has only 0.013mg.
We used Buckwheat groats, roasted, cooked and Fish, roe, mixed species, cooked, dry heat types in this article.
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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
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Magnesium
+96.2%
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Sodium
-96.6%
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Copper
+14.1%
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Manganese
+3000%
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Calcium
+300%
Contains
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Phosphorus
+635.7%
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Potassium
+221.6%
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Zinc
+109.8%
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Selenium
+2250%
Equal in Iron - 0.77
Contains
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Magnesium
+96.2%
Contains
less
Sodium
-96.6%
Contains
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Copper
+14.1%
Contains
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Manganese
+3000%
Contains
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Calcium
+300%
Contains
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Phosphorus
+635.7%
Contains
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Potassium
+221.6%
Contains
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Zinc
+109.8%
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Selenium
+2250%
Equal in Iron - 0.77
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+592.5%
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Vitamin B2
+2333.3%
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Vitamin B3
+133.2%
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Vitamin B5
+221.4%
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Vitamin B6
+140.3%
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Folate
+557.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+592.5%
Contains
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Vitamin B2
+2333.3%
Contains
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Vitamin B3
+133.2%
Contains
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Vitamin B5
+221.4%
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Vitamin B6
+140.3%
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Folate
+557.1%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+938.5%
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Water
+29%
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Protein
+746.7%
Contains
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Fats
+1227.4%
Contains
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Other
+504.7%
Contains
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Carbs
+938.5%
Contains
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Water
+29%
Contains
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Protein
+746.7%
Contains
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Fats
+1227.4%
Contains
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Other
+504.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.8%
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Monounsaturated Fat
+1032.4%
Contains
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Polyunsaturated fat
+1710.6%
Contains
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Saturated Fat
-92.8%
Contains
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Monounsaturated Fat
+1032.4%
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Polyunsaturated fat
+1710.6%
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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.24g | 1.92g |
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| Protein | 3.38g | 28.62g |
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| Fats | 0.62g | 8.23g |
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| Carbs | 19.94g | 1.92g |
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| Calories | 92kcal | 204kcal |
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| Fructose | 0.1g |
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| Sugar | 0.9g |
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| Fiber | 2.7g | 0g |
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| Calcium | 7mg | 28mg |
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| Iron | 0.8mg | 0.77mg |
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| Magnesium | 51mg | 26mg |
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| Phosphorus | 70mg | 515mg |
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| Potassium | 88mg | 283mg |
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| Sodium | 4mg | 117mg |
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| Zinc | 0.61mg | 1.28mg |
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| Copper | 0.146mg | 0.128mg |
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| Manganese | 0.403mg | 0.013mg |
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| Selenium | 2.2µg | 51.7µg |
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| Vitamin A | 0IU | 303IU |
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| Vitamin A RAE | 0µg | 91µg |
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| Vitamin E | 0.09mg |
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| Vitamin C | 0mg | 16.4mg |
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| Vitamin B1 | 0.04mg | 0.277mg |
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| Vitamin B2 | 0.039mg | 0.949mg |
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| Vitamin B3 | 0.94mg | 2.192mg |
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| Vitamin B5 | 0.359mg | 1.154mg |
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| Vitamin B6 | 0.077mg | 0.185mg |
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| Folate | 14µg | 92µg |
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| Vitamin B12 | 0µg | 11.54µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.049mg | 0.375mg |
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| Threonine | 0.129mg | 1.305mg |
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| Isoleucine | 0.127mg | 1.465mg |
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| Leucine | 0.212mg | 2.509mg |
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| Lysine | 0.172mg | 2.179mg |
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| Methionine | 0.044mg | 0.71mg |
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| Phenylalanine | 0.133mg | 1.401mg |
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| Valine | 0.173mg | 1.676mg |
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| Histidine | 0.079mg | 0.778mg |
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| Cholesterol | 0mg | 479mg |
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| Saturated Fat | 0.134g | 1.866g |
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| Omega-3 - DHA | 0g | 1.747g |
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| Omega-3 - EPA | 0g | 1.26g |
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| Omega-3 - DPA | 0g | 0.105g |
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| Monounsaturated Fat | 0.188g | 2.129g |
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| Polyunsaturated fat | 0.188g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
169%
Minerals Daily Need Coverage Score
24%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Roe is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 1.732g)
Which food is cheaper?
Buckwheat is cheaper (difference - $97.6)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.