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  6. Buckwheat vs. Taco salad

Buckwheat vs. Taco salad — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and taco salad

  • Buckwheat has more manganese, while taco salad has more vitamin B12, vitamin B2, calcium, folate, zinc, and vitamin B5.
  • Taco salad covers your daily need for sodium, 17% more than buckwheat.
  • Buckwheat contains 2 times more manganese than taco salad. While buckwheat contains 0.403mg of manganese, taco salad contains only 0.167mg.
  • The amount of saturated fat in buckwheat is lower.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Fast foods, taco salad.

Infographic

Buckwheat vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +96.2%
Contains more CopperCopper +29.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +141.3%
Contains more CalciumCalcium +1285.7%
Contains more PotassiumPotassium +138.6%
Contains more IronIron +43.8%
Contains more ZincZinc +123%
~equal in Phosphorus ~72mg
~equal in Selenium ~2.2µg

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% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +15.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Buckwheat Taco salad DV% diff.
Sodium 4mg 385mg 17%
Saturated fat 0.134g 3.446g 15%
Vitamin B12 0µg 0.32µg 13%
Fiber 2.7g 11%
Vitamin B2 0.039mg 0.18mg 11%
Fats 0.62g 7.46g 11%
Manganese 0.403mg 0.167mg 10%
Calcium 7mg 97mg 9%
Protein 3.38g 6.68g 7%
Cholesterol 0mg 22mg 7%
Zinc 0.61mg 1.36mg 7%
Folate 14µg 42µg 7%
Magnesium 51mg 26mg 6%
Vitamin B5 0.359mg 0.68mg 6%
Monounsaturated fat 0.188g 2.606g 6%
Polyunsaturated fat 0.188g 0.883g 5%
Copper 0.146mg 0.113mg 4%
Potassium 88mg 210mg 4%
Iron 0.8mg 1.15mg 4%
Vitamin B6 0.077mg 0.11mg 3%
Carbs 19.94g 11.91g 3%
Vitamin K 1.9µg 2%
Calories 92kcal 141kcal 2%
Vitamin C 0mg 1.8mg 2%
Vitamin B3 0.94mg 1.24mg 2%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin E 0.09mg 1%
Choline 20.1mg 23.3mg 1%
Net carbs 17.24g 11.91g N/A
Sugar 0.9g N/A
Phosphorus 70mg 72mg 0%
Selenium 2.2µg 2.2µg 0%
Tryptophan 0.049mg 0.075mg 0%
Threonine 0.129mg 0.254mg 0%
Isoleucine 0.127mg 0.311mg 0%
Leucine 0.212mg 0.549mg 0%
Lysine 0.172mg 0.486mg 0%
Methionine 0.044mg 0.145mg 0%
Phenylalanine 0.133mg 0.277mg 0%
Valine 0.173mg 0.343mg 0%
Histidine 0.079mg 0.201mg 0%
Fructose 0.1g 0%

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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +67.4%
Contains more ProteinProtein +97.6%
Contains more FatsFats +1103.2%
Contains more OtherOther +272.1%
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +1286.2%
Contains more Poly. FatPolyunsaturated fat +369.7%

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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

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.