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  6. Buckwheat vs. Skipjack tuna

Buckwheat vs. Skipjack tuna — In-Depth Nutrition Comparison

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Significant differences between buckwheat and skipjack tuna

  • Buckwheat is richer in manganese and fiber, while skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, potassium, and iron.
  • Skipjack tuna covers your daily vitamin B3 needs 111% more than buckwheat.
  • Buckwheat has a higher glycemic index (51) than skipjack tuna (0).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Buckwheat vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +15.9%
Contains more CopperCopper +32.7%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +2021.1%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +493.2%
Contains more IronIron +100%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +307.1%
Contains more SeleniumSelenium +2027.3%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +212.8%
Contains more Vitamin B3Vitamin B3 +1895.3%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B6Vitamin B6 +1174%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.038mg

All nutrients comparison - raw data values

Nutrient Buckwheat Skipjack tuna DV% diff.
Vitamin B3 0.94mg 18.756mg 111%
Vitamin B12 0µg 2.19µg 91%
Selenium 2.2µg 46.8µg 81%
Vitamin B6 0.077mg 0.981mg 70%
Protein 3.38g 28.21g 50%
Phosphorus 70mg 285mg 31%
Cholesterol 0mg 60mg 20%
Manganese 0.403mg 0.019mg 17%
Potassium 88mg 522mg 13%
Fiber 2.7g 0g 11%
Iron 0.8mg 1.6mg 10%
Carbs 19.94g 0g 7%
Vitamin B2 0.039mg 0.122mg 6%
Choline 20.1mg 4%
Copper 0.146mg 0.11mg 4%
Zinc 0.61mg 1.05mg 4%
Calcium 7mg 37mg 3%
Vitamin B5 0.359mg 0.485mg 3%
Vitamin K 1.9µg 2%
Calories 92kcal 132kcal 2%
Vitamin A 0µg 18µg 2%
Sodium 4mg 47mg 2%
Magnesium 51mg 44mg 2%
Vitamin E 0.09mg 1%
Vitamin C 0mg 1mg 1%
Folate 14µg 10µg 1%
Fats 0.62g 1.29g 1%
Saturated fat 0.134g 0.42g 1%
Polyunsaturated fat 0.188g 0.403g 1%
Net carbs 17.24g 0g N/A
Sugar 0.9g N/A
Vitamin B1 0.04mg 0.038mg 0%
Monounsaturated fat 0.188g 0.243g 0%
Tryptophan 0.049mg 0.316mg 0%
Threonine 0.129mg 1.237mg 0%
Isoleucine 0.127mg 1.3mg 0%
Leucine 0.212mg 2.293mg 0%
Lysine 0.172mg 2.59mg 0%
Methionine 0.044mg 0.835mg 0%
Phenylalanine 0.133mg 1.101mg 0%
Valine 0.173mg 1.453mg 0%
Histidine 0.079mg 0.83mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.4%
Contains more ProteinProtein +734.6%
Contains more FatsFats +108.1%
Contains more OtherOther +1811.6%

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% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -68.1%
Contains more Mono. FatMonounsaturated fat +29.3%
Contains more Poly. FatPolyunsaturated fat +114.4%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.