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  6. Ground beef vs. Buckwheat

Ground beef vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between ground beef and buckwheat

  • Ground beef has more vitamin B12, zinc, selenium, vitamin B3, iron, vitamin B6, and phosphorus; however, buckwheat is higher in manganese.
  • Ground beef covers your daily vitamin B12 needs 104% more than buckwheat.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Buckwheat groats, roasted, cooked.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 +371.4%
Contains more PotassiumPotassium +173.9%
Contains more IronIron +183.8%
Contains more ZincZinc +857.4%
Contains more PhosphorusPhosphorus +137.1%
Contains more SeleniumSelenium +768.2%
Contains more MagnesiumMagnesium +200%
Contains more CopperCopper +84.8%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +4377.8%

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.
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +328.3%
Contains more Vitamin B5Vitamin B5 +42.6%
Contains more Vitamin B6Vitamin B6 +303.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +52.6%
Contains more CholineCholine +264.2%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Buckwheat DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.61mg 48%
Protein 23.87g 3.38g 41%
Selenium 19.1µg 2.2µg 31%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.134g 27%
Fats 15.37g 0.62g 23%
Vitamin B3 4.026mg 0.94mg 19%
Vitamin B6 0.311mg 0.077mg 18%
Iron 2.27mg 0.8mg 18%
Monounsaturated fat 7.322g 0.188g 18%
Manganese 0.009mg 0.403mg 17%
Phosphorus 166mg 70mg 14%
Fiber 0g 2.7g 11%
Choline 73.2mg 20.1mg 10%
Vitamin B2 0.171mg 0.039mg 10%
Magnesium 17mg 51mg 8%
Calories 241kcal 92kcal 7%
Carbs 0g 19.94g 7%
Copper 0.079mg 0.146mg 7%
Potassium 241mg 88mg 5%
Sodium 73mg 4mg 3%
Vitamin B5 0.512mg 0.359mg 3%
Calcium 33mg 7mg 3%
Folate 7µg 14µg 2%
Vitamin B1 0.051mg 0.04mg 1%
Vitamin K 2.9µg 1.9µg 1%
Polyunsaturated fat 0.408g 0.188g 1%
Net carbs 0g 17.24g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.9g N/A
Vitamin E 0.12mg 0.09mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.049mg 0%
Threonine 0.923mg 0.129mg 0%
Isoleucine 1.055mg 0.127mg 0%
Leucine 1.861mg 0.212mg 0%
Lysine 1.976mg 0.172mg 0%
Methionine 0.614mg 0.044mg 0%
Phenylalanine 0.931mg 0.133mg 0%
Valine 1.172mg 0.173mg 0%
Histidine 0.775mg 0.079mg 0%
Fructose 0.1g 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +606.2%
Contains more FatsFats +2379%
Contains more OtherOther +455.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +3794.7%
Contains more Poly. FatPolyunsaturated fat +117%
Contains less Sat. FatSaturated fat -97.8%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.