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Buckwheat vs. Swordfish — In-Depth Nutrition Comparison

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Differences between buckwheat and swordfish

  • Buckwheat is higher in manganese; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium.
  • Swordfish's daily need coverage for selenium is 121% higher.
  • Buckwheat has 31 times more manganese than swordfish. While buckwheat has 0.403mg of manganese, swordfish has only 0.013mg.
  • Swordfish has a lower glycemic index (0) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Fish, swordfish, cooked, dry heat.

Infographic

Buckwheat vs Swordfish infographic
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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.
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +45.7%
Contains more CalciumCalcium +16.7%
Contains more IronIron +77.8%
Contains more CopperCopper +217.4%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +3000%
Contains more PotassiumPotassium +467%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +334.3%
Contains more SeleniumSelenium +3013.6%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B3Vitamin B3 +884.5%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin B6Vitamin B6 +698.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +285.6%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +19.4%
Contains more ProteinProtein +593.8%
Contains more FatsFats +1179%
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +1785.1%
Contains more Poly. FatPolyunsaturated fat +627.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Swordfish DV% diff.
Selenium 2.2µg 68.5µg 121%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.94mg 9.254mg 52%
Vitamin B6 0.077mg 0.615mg 41%
Protein 3.38g 23.45g 40%
Phosphorus 70mg 304mg 33%
Cholesterol 0mg 78mg 26%
Manganese 0.403mg 0.013mg 17%
Vitamin E 0.09mg 2.41mg 15%
Potassium 88mg 499mg 12%
Fiber 2.7g 0g 11%
Copper 0.146mg 0.046mg 11%
Fats 0.62g 7.93g 11%
Choline 20.1mg 77.5mg 10%
Saturated fat 0.134g 1.911g 8%
Monounsaturated fat 0.188g 3.544g 8%
Polyunsaturated fat 0.188g 1.368g 8%
Carbs 19.94g 0g 7%
Vitamin A 0µg 43µg 5%
Calories 92kcal 172kcal 4%
Vitamin B1 0.04mg 0.089mg 4%
Sodium 4mg 97mg 4%
Iron 0.8mg 0.45mg 4%
Magnesium 51mg 35mg 4%
Folate 14µg 2µg 3%
Vitamin B2 0.039mg 0.063mg 2%
Zinc 0.61mg 0.78mg 2%
Vitamin K 1.9µg 0.1µg 2%
Vitamin B5 0.359mg 0.417mg 1%
Net carbs 17.24g 0g N/A
Calcium 7mg 6mg 0%
Sugar 0.9g 0g N/A
Trans fat 0.056g N/A
Tryptophan 0.049mg 0.265mg 0%
Threonine 0.129mg 1.035mg 0%
Isoleucine 0.127mg 1.088mg 0%
Leucine 0.212mg 1.919mg 0%
Lysine 0.172mg 2.168mg 0%
Methionine 0.044mg 0.699mg 0%
Phenylalanine 0.133mg 0.922mg 0%
Valine 0.173mg 1.216mg 0%
Histidine 0.079mg 0.695mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
24%
Buckwheat
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 51)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.777g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.