In a zener regulator it isn't excess voltage that is shunted to ground, it is excess current.
A zener regulator will take a constant current, usually a bit more than the maximum current that the load will take.
I think of it like a fixed valve filling a cistern with an overflow.
A series regulator like the 7805 blocks the excess voltage. The current it takes is about equal to the load current, and varies as the load current varies.
I think of it like a ball valve filling a cistern.
A buck converter can output more current than the input current. The no-load current is often a bit more than the no load current for a series regulator.
The choice of regulator type depends on how much current the load takes.