Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Salmon raw
  5. Compare
  6. Salmon raw vs. Buckwheat

Salmon raw vs. Buckwheat — In-Depth Nutrition Comparison

Compare

What are the main differences between salmon raw and buckwheat?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B5, phosphorus, and vitamin B1, yet buckwheat is richer in manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than buckwheat.

We used Fish, salmon, Atlantic, wild, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +71.4%
Contains more PotassiumPotassium +456.8%
Contains more CopperCopper +71.2%
Contains more PhosphorusPhosphorus +185.7%
Contains more SeleniumSelenium +1559.1%
Contains more MagnesiumMagnesium +75.9%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +2418.8%
~equal in Iron ~0.8mg
~equal in Zinc ~0.61mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B1Vitamin B1 +465%
Contains more Vitamin B2Vitamin B2 +874.4%
Contains more Vitamin B3Vitamin B3 +736.2%
Contains more Vitamin B5Vitamin B5 +363.5%
Contains more Vitamin B6Vitamin B6 +962.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +78.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Buckwheat DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 2.2µg 62%
Vitamin B6 0.818mg 0.077mg 57%
Vitamin B3 7.86mg 0.94mg 43%
Protein 19.84g 3.38g 33%
Vitamin B5 1.664mg 0.359mg 26%
Vitamin B2 0.38mg 0.039mg 26%
Phosphorus 200mg 70mg 19%
Cholesterol 55mg 0mg 18%
Manganese 0.016mg 0.403mg 17%
Polyunsaturated fat 2.539g 0.188g 16%
Vitamin B1 0.226mg 0.04mg 16%
Potassium 490mg 88mg 12%
Copper 0.25mg 0.146mg 12%
Fiber 0g 2.7g 11%
Fats 6.34g 0.62g 9%
Carbs 0g 19.94g 7%
Monounsaturated fat 2.103g 0.188g 5%
Magnesium 29mg 51mg 5%
Saturated fat 0.981g 0.134g 4%
Choline 20.1mg 4%
Folate 25µg 14µg 3%
Calories 142kcal 92kcal 3%
Sodium 44mg 4mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Vitamin A 12µg 0µg 1%
Calcium 12mg 7mg 1%
Net carbs 0g 17.24g N/A
Iron 0.8mg 0.8mg 0%
Sugar 0.9g N/A
Zinc 0.64mg 0.61mg 0%
Tryptophan 0.222mg 0.049mg 0%
Threonine 0.87mg 0.129mg 0%
Isoleucine 0.914mg 0.127mg 0%
Leucine 1.613mg 0.212mg 0%
Lysine 1.822mg 0.172mg 0%
Methionine 0.587mg 0.044mg 0%
Phenylalanine 0.775mg 0.133mg 0%
Valine 1.022mg 0.173mg 0%
Histidine 0.584mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +487%
Contains more FatsFats +922.6%
Contains more OtherOther +1137.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +1018.6%
Contains more Poly. FatPolyunsaturated fat +1250.5%
Contains less Sat. FatSaturated fat -86.3%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.