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  6. Mussels vs. Buckwheat

Mussels vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Mussels and Buckwheat

  • Buckwheat has less Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B2, Vitamin B1, and Zinc.
  • Mussels covers your daily Vitamin B12 needs 1000% more than Buckwheat.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Buckwheat groats, roasted, cooked.

Infographic

Mussels 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.
Mussels
Mussels
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +371.4%
Contains more Iron +740%
Contains more Phosphorus +307.1%
Contains more Potassium +204.5%
Contains more Zinc +337.7%
Contains more Manganese +1587.3%
Contains more Selenium +3972.7%
Contains more Magnesium +37.8%
Contains less Sodium -98.9%
Equal in Copper - 0.146
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +371.4%
Contains more Iron +740%
Contains more Phosphorus +307.1%
Contains more Potassium +204.5%
Contains more Zinc +337.7%
Contains more Manganese +1587.3%
Contains more Selenium +3972.7%
Contains more Magnesium +37.8%
Contains less Sodium -98.9%
Equal in Copper - 0.146

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.
Mussels
Mussels
9
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +976.9%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B6 +29.9%
Contains more Folate +442.9%
Contains more Vitamin B12 +∞%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
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 C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +976.9%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +164.6%
Contains more Vitamin B6 +29.9%
Contains more Folate +442.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
3
:
2
Buckwheat
Buckwheat
Contains more Protein +604.1%
Contains more Fats +622.6%
Contains more Other +639.5%
Contains more Carbs +169.8%
Contains more Water +23.7%
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +604.1%
Contains more Fats +622.6%
Contains more Other +639.5%
Contains more Carbs +169.8%
Contains more Water +23.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +439.4%
Contains more Polyunsaturated fat +544.7%
Contains less Saturated Fat -84.2%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +439.4%
Contains more Polyunsaturated fat +544.7%
Contains less Saturated Fat -84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Buckwheat Opinion
Net carbs 7.39g 17.24g Buckwheat
Protein 23.8g 3.38g Mussels
Fats 4.48g 0.62g Mussels
Carbs 7.39g 19.94g Buckwheat
Calories 172kcal 92kcal Mussels
Fructose 0.1g Buckwheat
Sugar 0.9g Mussels
Fiber 0g 2.7g Buckwheat
Calcium 33mg 7mg Mussels
Iron 6.72mg 0.8mg Mussels
Magnesium 37mg 51mg Buckwheat
Phosphorus 285mg 70mg Mussels
Potassium 268mg 88mg Mussels
Sodium 369mg 4mg Buckwheat
Zinc 2.67mg 0.61mg Mussels
Copper 0.149mg 0.146mg Mussels
Manganese 6.8mg 0.403mg Mussels
Selenium 89.6µg 2.2µg Mussels
Vitamin A 304IU 0IU Mussels
Vitamin A RAE 91µg 0µg Mussels
Vitamin E 0.09mg Buckwheat
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.04mg Mussels
Vitamin B2 0.42mg 0.039mg Mussels
Vitamin B3 3mg 0.94mg Mussels
Vitamin B5 0.95mg 0.359mg Mussels
Vitamin B6 0.1mg 0.077mg Mussels
Folate 76µg 14µg Mussels
Vitamin B12 24µg 0µg Mussels
Vitamin K 1.9µg Buckwheat
Tryptophan 0.267mg 0.049mg Mussels
Threonine 1.025mg 0.129mg Mussels
Isoleucine 1.036mg 0.127mg Mussels
Leucine 1.676mg 0.212mg Mussels
Lysine 1.779mg 0.172mg Mussels
Methionine 0.537mg 0.044mg Mussels
Phenylalanine 0.853mg 0.133mg Mussels
Valine 1.04mg 0.173mg Mussels
Histidine 0.457mg 0.079mg Mussels
Cholesterol 56mg 0mg Buckwheat
Saturated Fat 0.85g 0.134g Buckwheat
Omega-3 - DHA 0.506g 0g Mussels
Omega-3 - EPA 0.276g 0g Mussels
Omega-3 - DPA 0.044g 0g Mussels
Monounsaturated Fat 1.014g 0.188g Mussels
Polyunsaturated fat 1.212g 0.188g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels 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
286%
Mussels
8%
Buckwheat
Minerals Daily Need Coverage Score
198%
Mussels
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 365mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.716g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $4.6)

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.