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Artichoke vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between artichoke and buckwheat?

  • Artichoke is higher in folate, vitamin C, fiber, vitamin K, copper, potassium, and iron, yet buckwheat is higher in manganese.
  • Artichoke's daily need coverage for folate is 14% more.
  • The glycemic index of artichoke is lower.

We used Artichokes, (globe or french), raw and Buckwheat groats, roasted, cooked types in this article.

Infographic

Artichoke 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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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 MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +528.6%
Contains more PotassiumPotassium +320.5%
Contains more IronIron +60%
Contains more CopperCopper +58.2%
Contains more PhosphorusPhosphorus +28.6%
Contains more ZincZinc +24.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +57.4%
Contains more SeleniumSelenium +1000%

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin KVitamin K +678.9%
Contains more FolateFolate +385.7%
Contains more CholineCholine +71.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 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 WaterWater +12.3%
Contains more OtherOther +162.8%
Contains more FatsFats +313.3%
Contains more CarbsCarbs +89.7%
~equal in Protein ~3.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 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 less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +3660%
Contains more Poly. FatPolyunsaturated fat +193.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Artichoke Buckwheat DV% diff.
Folate 68µg 14µg 14%
Vitamin C 11.7mg 0mg 13%
Vitamin K 14.8µg 1.9µg 11%
Fiber 5.4g 2.7g 11%
Copper 0.231mg 0.146mg 9%
Potassium 370mg 88mg 8%
Iron 1.28mg 0.8mg 6%
Manganese 0.256mg 0.403mg 6%
Sodium 94mg 4mg 4%
Selenium 0.2µg 2.2µg 4%
Calcium 44mg 7mg 4%
Vitamin B6 0.116mg 0.077mg 3%
Carbs 10.51g 19.94g 3%
Phosphorus 90mg 70mg 3%
Choline 34.4mg 20.1mg 3%
Vitamin B1 0.072mg 0.04mg 3%
Vitamin B2 0.066mg 0.039mg 2%
Calories 47kcal 92kcal 2%
Magnesium 60mg 51mg 2%
Vitamin E 0.19mg 0.09mg 1%
Polyunsaturated fat 0.064g 0.188g 1%
Zinc 0.49mg 0.61mg 1%
Vitamin B3 1.046mg 0.94mg 1%
Fats 0.15g 0.62g 1%
Protein 3.27g 3.38g 0%
Net carbs 5.11g 17.24g N/A
Sugar 0.99g 0.9g N/A
Vitamin A 1µg 0µg 0%
Vitamin B5 0.338mg 0.359mg 0%
Saturated fat 0.036g 0.134g 0%
Monounsaturated fat 0.005g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke 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
19%
Artichoke
8%
Buckwheat
Minerals Daily Need Coverage Score
31%
Artichoke
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Artichoke
Artichoke is lower in Saturated fat (difference - 0.098g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 19)
Which food is cheaper?
Artichoke
Artichoke is cheaper (difference - $2)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.