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  6. Steak vs. Buckwheat

Steak vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Steak and Buckwheat?

  • Steak is richer than Buckwheat in Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, Vitamin B2, Iron, and Phosphorus.
  • Steak's daily need coverage for Vitamin B12 is 92% more.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Buckwheat groats, roasted, cooked types in this article.

Infographic

Steak 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.
Steak
Steak
6
:
4
Buckwheat
Buckwheat
Contains more Calcium +71.4%
Contains more Iron +200%
Contains more Phosphorus +132.9%
Contains more Potassium +217%
Contains more Zinc +939.3%
Contains more Selenium +1345.5%
Contains more Magnesium +121.7%
Contains less Sodium -93.1%
Contains more Copper +71.8%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +71.4%
Contains more Iron +200%
Contains more Phosphorus +132.9%
Contains more Potassium +217%
Contains more Zinc +939.3%
Contains more Selenium +1345.5%
Contains more Magnesium +121.7%
Contains less Sodium -93.1%
Contains more Copper +71.8%

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.
Steak
Steak
7
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +671.8%
Contains more Vitamin B3 +447.8%
Contains more Vitamin B6 +549.4%
Contains more Vitamin B12 +∞%
Contains more Folate +133.3%
Contains more Vitamin K +18.8%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 D +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B2 +671.8%
Contains more Vitamin B3 +447.8%
Contains more Vitamin B6 +549.4%
Contains more Vitamin B12 +∞%
Contains more Folate +133.3%
Contains more Vitamin K +18.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
3
:
2
Buckwheat
Buckwheat
Contains more Protein +635.2%
Contains more Fats +2967.7%
Contains more Other +25.6%
Contains more Carbs +∞%
Contains more Water +36%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +635.2%
Contains more Fats +2967.7%
Contains more Other +25.6%
Contains more Carbs +∞%
Contains more Water +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +4778.2%
Contains more Polyunsaturated fat +376.6%
Contains less Saturated Fat -98.4%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +4778.2%
Contains more Polyunsaturated fat +376.6%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Buckwheat Opinion
Net carbs 0g 17.24g Buckwheat
Protein 24.85g 3.38g Steak
Fats 19.02g 0.62g Steak
Carbs 0g 19.94g Buckwheat
Calories 271kcal 92kcal Steak
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Steak
Fiber 0g 2.7g Buckwheat
Calcium 12mg 7mg Steak
Iron 2.4mg 0.8mg Steak
Magnesium 23mg 51mg Buckwheat
Phosphorus 163mg 70mg Steak
Potassium 279mg 88mg Steak
Sodium 58mg 4mg Buckwheat
Zinc 6.34mg 0.61mg Steak
Copper 0.085mg 0.146mg Buckwheat
Manganese 0.403mg Buckwheat
Selenium 31.8µg 2.2µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.09mg Buckwheat
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin B1 0.074mg 0.04mg Steak
Vitamin B2 0.301mg 0.039mg Steak
Vitamin B3 5.149mg 0.94mg Steak
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.5mg 0.077mg Steak
Folate 6µg 14µg Buckwheat
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 1.9µg Buckwheat
Tryptophan 0.278mg 0.049mg Steak
Threonine 1.171mg 0.129mg Steak
Isoleucine 1.157mg 0.127mg Steak
Leucine 2.142mg 0.212mg Steak
Lysine 2.38mg 0.172mg Steak
Methionine 0.672mg 0.044mg Steak
Phenylalanine 0.997mg 0.133mg Steak
Valine 1.242mg 0.173mg Steak
Histidine 0.931mg 0.079mg Steak
Cholesterol 78mg 0mg Buckwheat
Saturated Fat 8.443g 0.134g Buckwheat
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.188g Steak
Polyunsaturated fat 0.896g 0.188g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
49%
Steak
8%
Buckwheat
Minerals Daily Need Coverage Score
59%
Steak
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 8.309g)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.