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  6. Buckwheat vs. Swiss cheese

Buckwheat vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between buckwheat and Swiss cheese

  • Buckwheat is richer in manganese, while Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese covers your daily vitamin B12 needs 128% more than buckwheat.
  • Buckwheat has 16 times more manganese than Swiss cheese. Buckwheat has 0.403mg of manganese, while Swiss cheese has 0.026mg.
  • Buckwheat is lower in saturated fat.
  • Buckwheat has a higher glycemic index (51) than Swiss cheese (27).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Cheese, swiss.

Infographic

Buckwheat vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +515.4%
Contains more CopperCopper +210.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1450%
Contains more CalciumCalcium +12614.3%
Contains more ZincZinc +616.4%
Contains more PhosphorusPhosphorus +720%
Contains more SeleniumSelenium +1263.6%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +1368.8%
Contains more Vitamin KVitamin K +35.7%
Contains more FolateFolate +40%
Contains more CholineCholine +29.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B2Vitamin B2 +674.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.353mg
~equal in Vitamin B6 ~0.071mg

All nutrients comparison - raw data values

Nutrient Buckwheat Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 7mg 890mg 88%
Saturated fat 0.134g 18.227g 82%
Phosphorus 70mg 574mg 72%
Selenium 2.2µg 30µg 51%
Fats 0.62g 30.99g 47%
Protein 3.38g 26.96g 47%
Zinc 0.61mg 4.37mg 34%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.188g 8.046g 20%
Vitamin B2 0.039mg 0.302mg 20%
Manganese 0.403mg 0.026mg 16%
Calories 92kcal 393kcal 15%
Copper 0.146mg 0.047mg 11%
Fiber 2.7g 0g 11%
Iron 0.8mg 0.13mg 8%
Sodium 4mg 187mg 8%
Polyunsaturated fat 0.188g 1.341g 8%
Carbs 19.94g 1.44g 6%
Vitamin B3 0.94mg 0.064mg 5%
Magnesium 51mg 33mg 4%
Vitamin E 0.09mg 0.6mg 3%
Vitamin B1 0.04mg 0.011mg 2%
Folate 14µg 10µg 1%
Choline 20.1mg 15.5mg 1%
Net carbs 17.24g 1.44g N/A
Potassium 88mg 72mg 0%
Sugar 0.9g 0g N/A
Vitamin B5 0.359mg 0.353mg 0%
Vitamin B6 0.077mg 0.071mg 0%
Vitamin K 1.9µg 1.4µg 0%
Trans fat 0.987g N/A
Tryptophan 0.049mg 0.401mg 0%
Threonine 0.129mg 1.038mg 0%
Isoleucine 0.127mg 1.537mg 0%
Leucine 0.212mg 2.959mg 0%
Lysine 0.172mg 2.585mg 0%
Methionine 0.044mg 0.784mg 0%
Phenylalanine 0.133mg 1.662mg 0%
Valine 0.173mg 2.139mg 0%
Histidine 0.079mg 1.065mg 0%
Fructose 0.1g 0g 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +1284.7%
Contains more WaterWater +101%
Contains more ProteinProtein +697.6%
Contains more FatsFats +4898.4%
Contains more OtherOther +593%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +4179.8%
Contains more Poly. FatPolyunsaturated fat +613.3%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.