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Salmon vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Salmon and Buckwheat?

  • Salmon is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B1, and Vitamin B5, yet Buckwheat is higher in Manganese.
  • Salmon's daily need coverage for Vitamin B12 is 117% more.
  • The amount of Cholesterol in Buckwheat is lower.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Buckwheat groats, roasted, cooked types in this article.

Infographic

Salmon vs Buckwheat infographic
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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.
Contains more Calcium +114.3%
Contains more Phosphorus +260%
Contains more Potassium +336.4%
Contains more Selenium +1781.8%
Contains more Iron +135.3%
Contains more Magnesium +70%
Contains less Sodium -93.4%
Contains more Zinc +41.9%
Contains more Copper +198%
Contains more Manganese +2418.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +114.3%
Contains more Phosphorus +260%
Contains more Potassium +336.4%
Contains more Selenium +1781.8%
Contains more Iron +135.3%
Contains more Magnesium +70%
Contains less Sodium -93.4%
Contains more Zinc +41.9%
Contains more Copper +198%
Contains more Manganese +2418.8%

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.
Salmon
11
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1166.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +755.9%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +740.3%
Contains more Folate +142.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +1166.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +755.9%
Contains more Vitamin B5 +310.9%
Contains more Vitamin B6 +740.3%
Contains more Folate +142.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +553.8%
Contains more Fats +1891.9%
Contains more Other +86%
Contains more Carbs +∞%
Contains more Water +16.8%
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Protein +553.8%
Contains more Fats +1891.9%
Contains more Other +86%
Contains more Carbs +∞%
Contains more Water +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2123.9%
Contains more Polyunsaturated fat +2321.8%
Contains less Saturated Fat -94.4%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +2123.9%
Contains more Polyunsaturated fat +2321.8%
Contains less Saturated Fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Buckwheat Opinion
Net carbs 0g 17.24g Buckwheat
Protein 22.1g 3.38g Salmon
Fats 12.35g 0.62g Salmon
Carbs 0g 19.94g Buckwheat
Calories 206kcal 92kcal Salmon
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Salmon
Fiber 0g 2.7g Buckwheat
Calcium 15mg 7mg Salmon
Iron 0.34mg 0.8mg Buckwheat
Magnesium 30mg 51mg Buckwheat
Phosphorus 252mg 70mg Salmon
Potassium 384mg 88mg Salmon
Sodium 61mg 4mg Buckwheat
Zinc 0.43mg 0.61mg Buckwheat
Copper 0.049mg 0.146mg Buckwheat
Manganese 0.016mg 0.403mg Buckwheat
Selenium 41.4µg 2.2µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.09mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.04mg Salmon
Vitamin B2 0.135mg 0.039mg Salmon
Vitamin B3 8.045mg 0.94mg Salmon
Vitamin B5 1.475mg 0.359mg Salmon
Vitamin B6 0.647mg 0.077mg Salmon
Folate 34µg 14µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 1.9µg Buckwheat
Tryptophan 0.248mg 0.049mg Salmon
Threonine 0.969mg 0.129mg Salmon
Isoleucine 1.018mg 0.127mg Salmon
Leucine 1.796mg 0.212mg Salmon
Lysine 2.03mg 0.172mg Salmon
Methionine 0.654mg 0.044mg Salmon
Phenylalanine 0.863mg 0.133mg Salmon
Valine 1.139mg 0.173mg Salmon
Histidine 0.651mg 0.079mg Salmon
Cholesterol 63mg 0mg Buckwheat
Saturated Fat 2.397g 0.134g Buckwheat
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 0.188g Salmon
Polyunsaturated fat 4.553g 0.188g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Buckwheat
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
110%
Salmon
8%
Buckwheat
Minerals Daily Need Coverage Score
44%
Salmon
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.263g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $10.6)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.