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  6. Tuna vs. Buckwheat

Tuna vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Tuna and Buckwheat

  • Tuna is higher in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin D, and Potassium, however, Buckwheat is richer in Manganese, and Copper.
  • Tuna's daily need coverage for Selenium is 193% higher.
  • Buckwheat has less Cholesterol.

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

Infographic

Tuna 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.
Tuna
Tuna
4
:
6
Buckwheat
Buckwheat
Contains more Iron +15%
Contains more Phosphorus +375.7%
Contains more Potassium +498.9%
Contains more Selenium +4818.2%
Contains more Calcium +75%
Contains more Magnesium +21.4%
Contains less Sodium -92.6%
Contains more Zinc +35.6%
Contains more Copper +239.5%
Contains more Manganese +3000%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Iron +15%
Contains more Phosphorus +375.7%
Contains more Potassium +498.9%
Contains more Selenium +4818.2%
Contains more Calcium +75%
Contains more Magnesium +21.4%
Contains less Sodium -92.6%
Contains more Zinc +35.6%
Contains more Copper +239.5%
Contains more Manganese +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.
Tuna
Tuna
8
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +222.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +251.3%
Contains more Vitamin B3 +2247.9%
Contains more Vitamin B6 +1248.1%
Contains more Vitamin B12 +∞%
Contains more Folate +600%
Contains more Vitamin K +1800%
Equal in Vitamin B5 - 0.359
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 E +222.2%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +251.3%
Contains more Vitamin B3 +2247.9%
Contains more Vitamin B6 +1248.1%
Contains more Vitamin B12 +∞%
Contains more Folate +600%
Contains more Vitamin K +1800%
Equal in Vitamin B5 - 0.359

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Buckwheat
Buckwheat
Contains more Protein +762.4%
Contains more Other +197.7%
Contains more Carbs +∞%
Equal in Fats - 0.62
Equal in Water - 75.63
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +762.4%
Contains more Other +197.7%
Contains more Carbs +∞%
Equal in Fats - 0.62
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
0
:
3
Buckwheat
Buckwheat
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +36.2%
Equal in Polyunsaturated fat - 0.188
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -34.6%
Contains more Monounsaturated Fat +36.2%
Equal in Polyunsaturated fat - 0.188

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Buckwheat Opinion
Net carbs 0g 17.24g Buckwheat
Protein 29.15g 3.38g Tuna
Fats 0.59g 0.62g Buckwheat
Carbs 0g 19.94g Buckwheat
Calories 130kcal 92kcal Tuna
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Tuna
Fiber 0g 2.7g Buckwheat
Calcium 4mg 7mg Buckwheat
Iron 0.92mg 0.8mg Tuna
Magnesium 42mg 51mg Buckwheat
Phosphorus 333mg 70mg Tuna
Potassium 527mg 88mg Tuna
Sodium 54mg 4mg Buckwheat
Zinc 0.45mg 0.61mg Buckwheat
Copper 0.043mg 0.146mg Buckwheat
Manganese 0.013mg 0.403mg Buckwheat
Selenium 108.2µg 2.2µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.09mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin B1 0.134mg 0.04mg Tuna
Vitamin B2 0.137mg 0.039mg Tuna
Vitamin B3 22.07mg 0.94mg Tuna
Vitamin B5 0.334mg 0.359mg Buckwheat
Vitamin B6 1.038mg 0.077mg Tuna
Folate 2µg 14µg Buckwheat
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 1.9µg Buckwheat
Tryptophan 0.313mg 0.049mg Tuna
Threonine 1.224mg 0.129mg Tuna
Isoleucine 1.287mg 0.127mg Tuna
Leucine 2.27mg 0.212mg Tuna
Lysine 2.565mg 0.172mg Tuna
Methionine 0.827mg 0.044mg Tuna
Phenylalanine 1.091mg 0.133mg Tuna
Valine 1.438mg 0.173mg Tuna
Histidine 0.822mg 0.079mg Tuna
Cholesterol 47mg 0mg Buckwheat
Trans Fat 0.02g Buckwheat
Saturated Fat 0.205g 0.134g Buckwheat
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 0.188g Buckwheat
Polyunsaturated fat 0.175g 0.188g Buckwheat
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
8%
Buckwheat
Minerals Daily Need Coverage Score
88%
Tuna
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 51)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.4)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.071g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.