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Swordfish vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between swordfish and buckwheat

  • Swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium; however, buckwheat is richer in manganese.
  • Swordfish's daily need coverage for selenium is 121% higher.
  • Buckwheat has less cholesterol.
  • Swordfish has a lower glycemic index (0) than buckwheat (51).

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Buckwheat groats, roasted, cooked.

Infographic

Swordfish vs Buckwheat infographic
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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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 PotassiumPotassium +467%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +334.3%
Contains more SeleniumSelenium +3013.6%
Contains more MagnesiumMagnesium +45.7%
Contains more CalciumCalcium +16.7%
Contains more IronIron +77.8%
Contains more CopperCopper +217.4%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +3000%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 +2577.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B3Vitamin B3 +884.5%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin B6Vitamin B6 +698.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +285.6%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +593.8%
Contains more FatsFats +1179%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.8%
Contains more OtherOther +19.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 +1785.1%
Contains more Poly. FatPolyunsaturated fat +627.7%
Contains less Sat. FatSaturated fat -93%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Buckwheat DV% diff.
Selenium 68.5µg 2.2µg 121%
Vitamin D 16.6µg 0µg 83%
Vitamin D 666IU 0IU 83%
Vitamin B12 1.62µg 0µg 68%
Vitamin B3 9.254mg 0.94mg 52%
Vitamin B6 0.615mg 0.077mg 41%
Protein 23.45g 3.38g 40%
Phosphorus 304mg 70mg 33%
Cholesterol 78mg 0mg 26%
Manganese 0.013mg 0.403mg 17%
Vitamin E 2.41mg 0.09mg 15%
Potassium 499mg 88mg 12%
Fiber 0g 2.7g 11%
Copper 0.046mg 0.146mg 11%
Fats 7.93g 0.62g 11%
Choline 77.5mg 20.1mg 10%
Saturated fat 1.911g 0.134g 8%
Monounsaturated fat 3.544g 0.188g 8%
Polyunsaturated fat 1.368g 0.188g 8%
Carbs 0g 19.94g 7%
Vitamin A 43µg 0µg 5%
Calories 172kcal 92kcal 4%
Vitamin B1 0.089mg 0.04mg 4%
Sodium 97mg 4mg 4%
Iron 0.45mg 0.8mg 4%
Magnesium 35mg 51mg 4%
Folate 2µg 14µg 3%
Vitamin B2 0.063mg 0.039mg 2%
Zinc 0.78mg 0.61mg 2%
Vitamin K 0.1µg 1.9µg 2%
Vitamin B5 0.417mg 0.359mg 1%
Net carbs 0g 17.24g N/A
Calcium 6mg 7mg 0%
Sugar 0g 0.9g N/A
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.049mg 0%
Threonine 1.035mg 0.129mg 0%
Isoleucine 1.088mg 0.127mg 0%
Leucine 1.919mg 0.212mg 0%
Lysine 2.168mg 0.172mg 0%
Methionine 0.699mg 0.044mg 0%
Phenylalanine 0.922mg 0.133mg 0%
Valine 1.216mg 0.173mg 0%
Histidine 0.695mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.127g 0g N/A
Omega-3 - DHA 0.772g 0g N/A
Omega-3 - DPA 0.168g 0g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
8%
Buckwheat
Minerals Daily Need Coverage Score
64%
Swordfish
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 51)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 93mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.777g)
Which food is richer in minerals?
?
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.