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Buckwheat vs. Fish sandwich — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and fish sandwiches

  • Buckwheat has more copper; however, fish sandwiches are higher in selenium, vitamin B12, vitamin B1, vitamin K, iron, and folate.
  • Fish sandwiches cover your daily selenium needs 29% more than buckwheat.
  • Fish sandwiches contain 2 times less copper than buckwheat. Buckwheat contains 0.146mg of copper, while fish sandwiches contain 0.075mg.
  • Buckwheat has less saturated fat.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Fast foods, fish sandwich, with tartar sauce.

Infographic

Buckwheat vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +104%
Contains more CopperCopper +94.7%
Contains more ZincZinc +24.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +52.7%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +134.1%
Contains more IronIron +87.5%
Contains more PhosphorusPhosphorus +65.7%
Contains more SeleniumSelenium +718.2%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +511.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +259%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +615.8%
Contains more FolateFolate +228.6%
Contains more CholineCholine +43.8%
~equal in Vitamin B5 ~0.37mg
~equal in Vitamin B6 ~0.07mg

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +56.1%
Contains more ProteinProtein +204.4%
Contains more FatsFats +1908.1%
Contains more CarbsCarbs +33.9%
Contains more OtherOther +395.3%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +1280.3%
Contains more Poly. FatPolyunsaturated fat +3228.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +500%
Contains more FructoseFructose +1370%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Fish sandwich DV% diff.
Polyunsaturated fat 0.188g 6.257g 40%
Selenium 2.2µg 18µg 29%
Vitamin B12 0µg 0.68µg 28%
Sodium 4mg 602mg 26%
Fats 0.62g 12.45g 18%
Protein 3.38g 10.29g 14%
Vitamin B1 0.04mg 0.21mg 14%
Cholesterol 0mg 35mg 12%
Vitamin K 1.9µg 13.6µg 10%
Iron 0.8mg 1.5mg 9%
Vitamin B3 0.94mg 2.15mg 8%
Vitamin B2 0.039mg 0.14mg 8%
Folate 14µg 46µg 8%
Saturated fat 0.134g 1.949g 8%
Calories 92kcal 257kcal 8%
Copper 0.146mg 0.075mg 8%
Fiber 2.7g 1g 7%
Phosphorus 70mg 116mg 7%
Monounsaturated fat 0.188g 2.595g 6%
Manganese 0.403mg 0.264mg 6%
Magnesium 51mg 25mg 6%
Vitamin E 0.09mg 0.55mg 3%
Potassium 88mg 206mg 3%
Calcium 7mg 37mg 3%
Choline 20.1mg 28.9mg 2%
Carbs 19.94g 26.69g 2%
Fructose 0.1g 1.47g 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B6 0.077mg 0.07mg 1%
Vitamin A 0µg 6µg 1%
Zinc 0.61mg 0.49mg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 17.24g 25.69g N/A
Sugar 0.9g 3.53g N/A
Vitamin B5 0.359mg 0.37mg 0%
Trans fat 0.08g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
24%
Buckwheat
40%
Fish sandwich

Comparison summary

Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $2.4)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.815g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
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.

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.