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  6. Fish sauce vs. Buckwheat

Fish sauce vs. Buckwheat — In-Depth Nutrition Comparison

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How are fish sauce and buckwheat different?

  • Fish sauce is higher in magnesium, vitamin B6, vitamin B12, selenium, folate, and vitamin B3; however, buckwheat is richer in fiber, copper, and phosphorus.
  • Daily need coverage for sodium for fish sauce is 341% higher.
  • Buckwheat has less sodium.
  • Fish sauce has a lower glycemic index (0) than buckwheat (51).

Sauce, fish, ready-to-serve and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 MagnesiumMagnesium +243.1%
Contains more CalciumCalcium +514.3%
Contains more PotassiumPotassium +227.3%
Contains more SeleniumSelenium +313.6%
Contains more CopperCopper +192%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +73%
~equal in Iron ~0.8mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +146.1%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +204.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +52.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Buckwheat DV% diff.
Sodium 7851mg 4mg 341%
Magnesium 175mg 51mg 30%
Vitamin B6 0.396mg 0.077mg 25%
Vitamin B12 0.48µg 0µg 20%
Selenium 9.1µg 2.2µg 13%
Fiber 0g 2.7g 11%
Copper 0.05mg 0.146mg 11%
Phosphorus 7mg 70mg 9%
Vitamin B3 2.313mg 0.94mg 9%
Folate 51µg 14µg 9%
Manganese 0.233mg 0.403mg 7%
Potassium 288mg 88mg 6%
Vitamin B5 0.118mg 0.359mg 5%
Carbs 3.64g 19.94g 5%
Calcium 43mg 7mg 4%
Zinc 0.2mg 0.61mg 4%
Protein 5.06g 3.38g 3%
Calories 35kcal 92kcal 3%
Vitamin K 0µg 1.9µg 2%
Vitamin B1 0.012mg 0.04mg 2%
Vitamin E 0mg 0.09mg 1%
Saturated fat 0.003g 0.134g 1%
Choline 13.2mg 20.1mg 1%
Fats 0.01g 0.62g 1%
Polyunsaturated fat 0.003g 0.188g 1%
Vitamin C 0.5mg 0mg 1%
Vitamin B2 0.057mg 0.039mg 1%
Net carbs 3.64g 17.24g N/A
Iron 0.78mg 0.8mg 0%
Sugar 3.64g 0.9g N/A
Vitamin A 4µg 0µg 0%
Monounsaturated fat 0.002g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +49.7%
Contains more OtherOther +4602.3%
Contains more FatsFats +6100%
Contains more CarbsCarbs +447.8%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +9300%
Contains more Poly. FatPolyunsaturated fat +6166.7%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.