Buckwheat vs. Turkey meat — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and turkey meat?

Buckwheat is richer in manganese, yet turkey meat is richer in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, vitamin B2, zinc, and choline.
Turkey meat's daily need coverage for vitamin B3 is 54% higher.
Buckwheat has 29 times more manganese than turkey meat. Buckwheat has 0.403mg of manganese, while turkey meat has 0.014mg.
Turkey meat has a lower glycemic index than buckwheat.

We used Buckwheat groats, roasted, cooked and Turkey, whole, meat, and skin, cooked, roasted types in this comparison.

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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.

Buckwheat

Turkey meat

Contains more MagnesiumMagnesium	+70%
Contains more CopperCopper	+57%
Contains less SodiumSodium	-96.1%
Contains more ManganeseManganese	+2778.6%

Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+171.6%
Contains more IronIron	+36.3%
Contains more ZincZinc	+306.6%
Contains more PhosphorusPhosphorus	+218.6%
Contains more SeleniumSelenium	+1254.5%

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

Turkey meat

Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+55.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+12.5%
Contains more Vitamin B2Vitamin B2	+620.5%
Contains more Vitamin B3Vitamin B3	+918.4%
Contains more Vitamin B5Vitamin B5	+164.1%
Contains more Vitamin B6Vitamin B6	+700%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+334.8%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.94mg	9.573mg	54%
Selenium	2.2µg	29.8µg	50%
Protein	3.38g	28.55g	50%
Vitamin B12	0µg	1.02µg	43%
Vitamin B6	0.077mg	0.616mg	41%
Cholesterol	0mg	109mg	36%
Phosphorus	70mg	223mg	22%
Vitamin B2	0.039mg	0.281mg	19%
Manganese	0.403mg	0.014mg	17%
Zinc	0.61mg	2.48mg	17%
Polyunsaturated fat	0.188g	2.119g	13%
Choline	20.1mg	87.4mg	12%
Vitamin B5	0.359mg	0.948mg	12%
Fiber	2.7g	0g	11%
Fats	0.62g	7.39g	10%
Saturated fat	0.134g	2.155g	9%
Carbs	19.94g	0.06g	7%
Monounsaturated fat	0.188g	2.647g	6%
Copper	0.146mg	0.093mg	6%
Calories	92kcal	189kcal	5%
Magnesium	51mg	30mg	5%
Iron	0.8mg	1.09mg	4%
Sodium	4mg	103mg	4%
Potassium	88mg	239mg	4%
Vitamin D	0µg	0.4µg	2%
Vitamin D	0IU	15IU	2%
Vitamin K	1.9µg	0µg	2%
Folate	14µg	9µg	1%
Calcium	7mg	14mg	1%
Vitamin A	0µg	12µg	1%
Net carbs	17.24g	0.06g	N/A
Sugar	0.9g	0g	N/A
Vitamin E	0.09mg	0.07mg	0%
Vitamin B1	0.04mg	0.045mg	0%
Trans fat		0.101g	N/A
Tryptophan	0.049mg	0.291mg	0%
Threonine	0.129mg	1.004mg	0%
Isoleucine	0.127mg	0.796mg	0%
Leucine	0.212mg	1.925mg	0%
Lysine	0.172mg	2.282mg	0%
Methionine	0.044mg	0.724mg	0%
Phenylalanine	0.133mg	0.903mg	0%
Valine	0.173mg	0.902mg	0%
Histidine	0.079mg	0.749mg	0%
Fructose	0.1g		0%
Omega-3 - EPA	0g	0.008g	N/A
Omega-3 - DHA	0g	0.005g	N/A
Omega-3 - ALA		0.105g	N/A
Omega-3 - DPA	0g	0.008g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.01g	N/A
Omega-6 - Eicosadienoic acid		0.014g	N/A
Omega-6 - Linoleic acid		1.841g	N/A