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  6. Buckwheat vs. Tuna

Buckwheat vs. Tuna — In-Depth Nutrition Comparison

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Differences between Buckwheat and Tuna

  • Buckwheat is higher in Manganese, and Copper, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin D, and Potassium.
  • Tuna's daily need coverage for Selenium is 193% higher.
  • Buckwheat has 31 times more Manganese than Tuna. While Buckwheat has 0.403mg of Manganese, Tuna has only 0.013mg.

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

Infographic

Buckwheat vs 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.
Buckwheat
Buckwheat
6
:
4
Tuna
Tuna
Contains more Calcium +75%
Contains more Magnesium +21.4%
Contains less Sodium -92.6%
Contains more Zinc +35.6%
Contains more Copper +239.5%
Contains more Manganese +3000%
Contains more Iron +15%
Contains more Phosphorus +375.7%
Contains more Potassium +498.9%
Contains more Selenium +4818.2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +75%
Contains more Magnesium +21.4%
Contains less Sodium -92.6%
Contains more Zinc +35.6%
Contains more Copper +239.5%
Contains more Manganese +3000%
Contains more Iron +15%
Contains more Phosphorus +375.7%
Contains more Potassium +498.9%
Contains more Selenium +4818.2%

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.
Buckwheat
Buckwheat
3
:
8
Tuna
Tuna
Contains more Folate +600%
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin E +222.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +251.3%
Contains more Vitamin B3 +2247.9%
Contains more Vitamin B6 +1248.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.334
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Folate +600%
Contains more Vitamin K +1800%
Contains more Vitamin A +∞%
Contains more Vitamin E +222.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +251.3%
Contains more Vitamin B3 +2247.9%
Contains more Vitamin B6 +1248.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.334

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Tuna
Tuna
Contains more Carbs +∞%
Contains more Protein +762.4%
Contains more Other +197.7%
Equal in Fats - 0.59
Equal in Water - 68.98
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Carbs +∞%
Contains more Protein +762.4%
Contains more Other +197.7%
Equal in Fats - 0.59
Equal in Water - 68.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
0
Tuna
Tuna
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +36.2%
Equal in Polyunsaturated fat - 0.175
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +36.2%
Equal in Polyunsaturated fat - 0.175

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Tuna Opinion
Net carbs 17.24g 0g Buckwheat
Protein 3.38g 29.15g Tuna
Fats 0.62g 0.59g Buckwheat
Carbs 19.94g 0g Buckwheat
Calories 92kcal 130kcal Tuna
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Tuna
Fiber 2.7g 0g Buckwheat
Calcium 7mg 4mg Buckwheat
Iron 0.8mg 0.92mg Tuna
Magnesium 51mg 42mg Buckwheat
Phosphorus 70mg 333mg Tuna
Potassium 88mg 527mg Tuna
Sodium 4mg 54mg Buckwheat
Zinc 0.61mg 0.45mg Buckwheat
Copper 0.146mg 0.043mg Buckwheat
Manganese 0.403mg 0.013mg Buckwheat
Selenium 2.2µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.09mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin B1 0.04mg 0.134mg Tuna
Vitamin B2 0.039mg 0.137mg Tuna
Vitamin B3 0.94mg 22.07mg Tuna
Vitamin B5 0.359mg 0.334mg Buckwheat
Vitamin B6 0.077mg 1.038mg Tuna
Folate 14µg 2µg Buckwheat
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 1.9µg 0.1µg Buckwheat
Tryptophan 0.049mg 0.313mg Tuna
Threonine 0.129mg 1.224mg Tuna
Isoleucine 0.127mg 1.287mg Tuna
Leucine 0.212mg 2.27mg Tuna
Lysine 0.172mg 2.565mg Tuna
Methionine 0.044mg 0.827mg Tuna
Phenylalanine 0.133mg 1.091mg Tuna
Valine 0.173mg 1.438mg Tuna
Histidine 0.079mg 0.822mg Tuna
Cholesterol 0mg 47mg Buckwheat
Trans Fat 0.02g Buckwheat
Saturated Fat 0.134g 0.205g Buckwheat
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.188g 0.138g Buckwheat
Polyunsaturated fat 0.188g 0.175g Buckwheat
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
92%
Tuna
Minerals Daily Need Coverage Score
24%
Buckwheat
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 51)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.071g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.