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  6. Goat vs. Buckwheat

Goat vs. Buckwheat — In-Depth Nutrition Comparison

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How are Goat and Buckwheat different?

  • Goat is higher in Vitamin B12, Vitamin B2, Zinc, Iron, Vitamin B3, Phosphorus, Selenium, and Copper, however, Buckwheat is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Goat is 50% higher.

Game meat, goat, cooked, roasted and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Goat 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
Goat
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +142.9%
Contains more Iron +366.3%
Contains more Phosphorus +187.1%
Contains more Potassium +360.2%
Contains more Zinc +763.9%
Contains more Copper +107.5%
Contains more Selenium +436.4%
Contains more Magnesium +∞%
Contains less Sodium -95.3%
Contains more Manganese +859.5%
Goat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 140% 0% 87% 36% 12% 144% 101% 6% 65%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +142.9%
Contains more Iron +366.3%
Contains more Phosphorus +187.1%
Contains more Potassium +360.2%
Contains more Zinc +763.9%
Contains more Copper +107.5%
Contains more Selenium +436.4%
Contains more Magnesium +∞%
Contains less Sodium -95.3%
Contains more Manganese +859.5%

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
Goat
5
:
4
Buckwheat
Buckwheat
Contains more Vitamin E +277.8%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +1464.1%
Contains more Vitamin B3 +320.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +180%
Contains more Vitamin K +58.3%
Goat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 23% 141% 75% 0% 0% 4% 149% 3%
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 E +277.8%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +1464.1%
Contains more Vitamin B3 +320.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +180%
Contains more Vitamin K +58.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
Goat
3
:
2
Buckwheat
Buckwheat
Contains more Protein +701.8%
Contains more Fats +388.7%
Contains more Other +286%
Contains more Carbs +∞%
Contains more Water +10.9%
Goat
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 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 +701.8%
Contains more Fats +388.7%
Contains more Other +286%
Contains more Carbs +∞%
Contains more Water +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
Goat
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +623.4%
Contains more Polyunsaturated fat +22.3%
Contains less Saturated Fat -85.6%
Goat
37% 54% 9%
Saturated Fat: 0.93 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 0.23 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +623.4%
Contains more Polyunsaturated fat +22.3%
Contains less Saturated Fat -85.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat Buckwheat Opinion
Net carbs 0g 17.24g Buckwheat
Protein 27.1g 3.38g Goat
Fats 3.03g 0.62g Goat
Carbs 0g 19.94g Buckwheat
Calories 143kcal 92kcal Goat
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Goat
Fiber 0g 2.7g Buckwheat
Calcium 17mg 7mg Goat
Iron 3.73mg 0.8mg Goat
Magnesium 0mg 51mg Buckwheat
Phosphorus 201mg 70mg Goat
Potassium 405mg 88mg Goat
Sodium 86mg 4mg Buckwheat
Zinc 5.27mg 0.61mg Goat
Copper 0.303mg 0.146mg Goat
Manganese 0.042mg 0.403mg Buckwheat
Selenium 11.8µg 2.2µg Goat
Vitamin E 0.34mg 0.09mg Goat
Vitamin B1 0.09mg 0.04mg Goat
Vitamin B2 0.61mg 0.039mg Goat
Vitamin B3 3.95mg 0.94mg Goat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0mg 0.077mg Buckwheat
Folate 5µg 14µg Buckwheat
Vitamin B12 1.19µg 0µg Goat
Vitamin K 1.2µg 1.9µg Buckwheat
Tryptophan 0.403mg 0.049mg Goat
Threonine 1.29mg 0.129mg Goat
Isoleucine 1.371mg 0.127mg Goat
Leucine 2.258mg 0.212mg Goat
Lysine 2.016mg 0.172mg Goat
Methionine 0.726mg 0.044mg Goat
Phenylalanine 0.941mg 0.133mg Goat
Valine 1.452mg 0.173mg Goat
Histidine 0.565mg 0.079mg Goat
Cholesterol 75mg 0mg Buckwheat
Saturated Fat 0.93g 0.134g Buckwheat
Monounsaturated Fat 1.36g 0.188g Goat
Polyunsaturated fat 0.23g 0.188g Goat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat 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
33%
Goat
8%
Buckwheat
Minerals Daily Need Coverage Score
59%
Goat
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 51)
Which food is cheaper?
Goat
Goat is cheaper (difference - $0.4)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 82mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.796g)
Which food is richer in vitamins?
?
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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.