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Fast food vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between fast food and buckwheat?

  • Fast food is richer than buckwheat in vitamin B12, selenium, vitamin B3, iron, vitamin B2, vitamin B1, zinc, and folate.
  • Fast food's daily need coverage for vitamin B12 is 37% more.
  • Fast food has 83 times more sodium than buckwheat. While fast food has 331mg of sodium, buckwheat has only 4mg.
  • The glycemic index of buckwheat is lower.

We used Fast foods, hamburger; single, regular patty; plain and Buckwheat groats, roasted, cooked types in this article.

Infographic

Fast food vs Buckwheat 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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%
Contains more CalciumCalcium +785.7%
Contains more PotassiumPotassium +123.9%
Contains more IronIron +282.5%
Contains more ZincZinc +313.1%
Contains more PhosphorusPhosphorus +91.4%
Contains more SeleniumSelenium +822.7%
Contains more MagnesiumMagnesium +88.9%
Contains more CopperCopper +20.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +12.9%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +322.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +692.5%
Contains more Vitamin B2Vitamin B2 +830.8%
Contains more Vitamin B3Vitamin B3 +497.6%
Contains more Vitamin B5Vitamin B5 +47.6%
Contains more Vitamin B6Vitamin B6 +175.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +157.9%
Contains more FolateFolate +471.4%
Contains more CholineCholine +71.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +388.8%
Contains more FatsFats +1837.1%
Contains more CarbsCarbs +58%
Contains more OtherOther +253.5%
Contains more WaterWater +96.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +2471.8%
Contains more Poly. FatPolyunsaturated fat +793.6%
Contains less Sat. FatSaturated fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +925%
Contains more FructoseFructose +2170%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fast food Buckwheat DV% diff.
Vitamin B12 0.89µg 0µg 37%
Selenium 20.3µg 2.2µg 33%
Vitamin B3 5.617mg 0.94mg 29%
Iron 3.06mg 0.8mg 28%
Protein 16.52g 3.38g 26%
Vitamin B2 0.363mg 0.039mg 25%
Vitamin B1 0.317mg 0.04mg 23%
Saturated fat 4.493g 0.134g 20%
Fats 12.01g 0.62g 18%
Folate 80µg 14µg 17%
Zinc 2.52mg 0.61mg 17%
Sodium 331mg 4mg 14%
Monounsaturated fat 4.835g 0.188g 12%
Cholesterol 33mg 0mg 11%
Calories 297kcal 92kcal 10%
Polyunsaturated fat 1.68g 0.188g 10%
Vitamin B6 0.212mg 0.077mg 10%
Phosphorus 134mg 70mg 9%
Starch 22.87g 9%
Calcium 62mg 7mg 6%
Magnesium 27mg 51mg 6%
Carbs 31.5g 19.94g 4%
Fiber 1.7g 2.7g 4%
Copper 0.121mg 0.146mg 3%
Fructose 2.27g 0.1g 3%
Vitamin B5 0.53mg 0.359mg 3%
Potassium 197mg 88mg 3%
Vitamin K 4.9µg 1.9µg 3%
Choline 34.4mg 20.1mg 3%
Vitamin E 0.38mg 0.09mg 2%
Manganese 0.357mg 0.403mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Net carbs 29.8g 17.24g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.9g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.049mg 0%
Threonine 0.46mg 0.129mg 0%
Isoleucine 0.642mg 0.127mg 0%
Leucine 1.13mg 0.212mg 0%
Lysine 0.785mg 0.172mg 0%
Methionine 0.306mg 0.044mg 0%
Phenylalanine 0.67mg 0.133mg 0%
Valine 0.728mg 0.173mg 0%
Histidine 0.402mg 0.079mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food Buckwheat
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
43%
Fast food
8%
Buckwheat
Minerals Daily Need Coverage Score
54%
Fast food
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $2.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 327mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.359g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/nutrients
  2. 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.