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  6. Goat cheese vs. Buckwheat

Goat cheese vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Goat cheese and Buckwheat?

  • Goat cheese is higher in Vitamin B2, Copper, Vitamin A RAE, Phosphorus, and Calcium, yet Buckwheat is higher in Manganese, and Fiber.
  • Goat cheese's daily need coverage for Saturated Fat is 103% more.
  • The amount of Cholesterol in Buckwheat is lower.

We used Cheese, goat, semisoft type and Buckwheat groats, roasted, cooked types in this article.

Infographic

Goat cheese 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.
Goat cheese
Goat cheese
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +4157.1%
Contains more Iron +102.5%
Contains more Phosphorus +435.7%
Contains more Potassium +79.5%
Contains more Copper +286.3%
Contains more Selenium +72.7%
Contains more Magnesium +75.9%
Contains less Sodium -99%
Contains more Manganese +333.3%
Equal in Zinc - 0.61
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +4157.1%
Contains more Iron +102.5%
Contains more Phosphorus +435.7%
Contains more Potassium +79.5%
Contains more Copper +286.3%
Contains more Selenium +72.7%
Contains more Magnesium +75.9%
Contains less Sodium -99%
Contains more Manganese +333.3%
Equal in Zinc - 0.61

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.
Goat cheese
Goat cheese
8
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +188.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +1633.3%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +31.6%
Contains more Vitamin B5 +88.9%
Contains more Vitamin B6 +28.3%
Contains more Folate +600%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Buckwheat
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 +188.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +1633.3%
Contains more Vitamin B3 +22.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +31.6%
Contains more Vitamin B5 +88.9%
Contains more Vitamin B6 +28.3%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Buckwheat
Buckwheat
Contains more Protein +538.5%
Contains more Fats +4712.9%
Contains more Other +583.7%
Contains more Carbs +16516.7%
Contains more Water +66.1%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Buckwheat
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 +538.5%
Contains more Fats +4712.9%
Contains more Other +583.7%
Contains more Carbs +16516.7%
Contains more Water +66.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +3521.3%
Contains more Polyunsaturated fat +277.1%
Contains less Saturated Fat -99.4%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +3521.3%
Contains more Polyunsaturated fat +277.1%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Buckwheat Opinion
Net carbs 0.12g 17.24g Buckwheat
Protein 21.58g 3.38g Goat cheese
Fats 29.84g 0.62g Goat cheese
Carbs 0.12g 19.94g Buckwheat
Calories 364kcal 92kcal Goat cheese
Fructose 0.1g Buckwheat
Sugar 0.12g 0.9g Goat cheese
Fiber 0g 2.7g Buckwheat
Calcium 298mg 7mg Goat cheese
Iron 1.62mg 0.8mg Goat cheese
Magnesium 29mg 51mg Buckwheat
Phosphorus 375mg 70mg Goat cheese
Potassium 158mg 88mg Goat cheese
Sodium 415mg 4mg Buckwheat
Zinc 0.66mg 0.61mg Goat cheese
Copper 0.564mg 0.146mg Goat cheese
Manganese 0.093mg 0.403mg Buckwheat
Selenium 3.8µg 2.2µg Goat cheese
Vitamin A 1464IU 0IU Goat cheese
Vitamin A RAE 407µg 0µg Goat cheese
Vitamin E 0.26mg 0.09mg Goat cheese
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin B1 0.072mg 0.04mg Goat cheese
Vitamin B2 0.676mg 0.039mg Goat cheese
Vitamin B3 1.148mg 0.94mg Goat cheese
Vitamin B5 0.19mg 0.359mg Buckwheat
Vitamin B6 0.06mg 0.077mg Buckwheat
Folate 2µg 14µg Buckwheat
Vitamin B12 0.22µg 0µg Goat cheese
Vitamin K 2.5µg 1.9µg Goat cheese
Tryptophan 0.227mg 0.049mg Goat cheese
Threonine 0.805mg 0.129mg Goat cheese
Isoleucine 0.893mg 0.127mg Goat cheese
Leucine 1.861mg 0.212mg Goat cheese
Lysine 1.549mg 0.172mg Goat cheese
Methionine 0.575mg 0.044mg Goat cheese
Phenylalanine 0.859mg 0.133mg Goat cheese
Valine 1.485mg 0.173mg Goat cheese
Histidine 0.589mg 0.079mg Goat cheese
Cholesterol 79mg 0mg Buckwheat
Saturated Fat 20.639g 0.134g Buckwheat
Monounsaturated Fat 6.808g 0.188g Goat cheese
Polyunsaturated fat 0.709g 0.188g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese 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
30%
Goat cheese
8%
Buckwheat
Minerals Daily Need Coverage Score
64%
Goat cheese
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 51)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.4)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 411mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 20.505g)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.