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Buckwheat vs. Beetroot — In-Depth Nutrition Comparison

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Significant differences between buckwheat and beetroot

  • Buckwheat is richer in copper and magnesium, while beetroot is higher in folate, potassium, and vitamin C.
  • Beetroot covers your daily folate needs 24% more than buckwheat.
  • Buckwheat has 3 times more choline than beetroot. Buckwheat has 20.1mg of choline, while beetroot has 6mg.
  • Buckwheat is lower in sugar.
  • Beetroot has a higher glycemic index (64) than buckwheat (51).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Beets, raw.

Infographic

Buckwheat vs Beetroot 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +121.7%
Contains more CopperCopper +94.7%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +214.3%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +269.3%
~equal in Iron ~0.8mg

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B3Vitamin B3 +181.4%
Contains more Vitamin B5Vitamin B5 +131.6%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +235%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +678.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.04mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +109.9%
Contains more FatsFats +264.7%
Contains more CarbsCarbs +108.6%
Contains more WaterWater +15.8%
Contains more OtherOther +151.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +213.3%
Contains less Sat. FatSaturated fat -79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Beetroot DV% diff.
Folate 14µg 109µg 24%
Copper 0.146mg 0.075mg 8%
Magnesium 51mg 23mg 7%
Potassium 88mg 325mg 7%
Vitamin C 0mg 4.9mg 5%
Phosphorus 70mg 40mg 4%
Protein 3.38g 1.61g 4%
Vitamin B3 0.94mg 0.334mg 4%
Vitamin B5 0.359mg 0.155mg 4%
Manganese 0.403mg 0.329mg 3%
Choline 20.1mg 6mg 3%
Carbs 19.94g 9.56g 3%
Selenium 2.2µg 0.7µg 3%
Sodium 4mg 78mg 3%
Calories 92kcal 43kcal 2%
Zinc 0.61mg 0.35mg 2%
Vitamin B6 0.077mg 0.067mg 1%
Polyunsaturated fat 0.188g 0.06g 1%
Vitamin K 1.9µg 0.2µg 1%
Vitamin B1 0.04mg 0.031mg 1%
Fats 0.62g 0.17g 1%
Calcium 7mg 16mg 1%
Net carbs 17.24g 6.76g N/A
Iron 0.8mg 0.8mg 0%
Sugar 0.9g 6.76g N/A
Fiber 2.7g 2.8g 0%
Vitamin E 0.09mg 0.04mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.039mg 0.04mg 0%
Saturated fat 0.134g 0.027g 0%
Monounsaturated fat 0.188g 0.032g 0%
Tryptophan 0.049mg 0.019mg 0%
Threonine 0.129mg 0.047mg 0%
Isoleucine 0.127mg 0.048mg 0%
Leucine 0.212mg 0.068mg 0%
Lysine 0.172mg 0.058mg 0%
Methionine 0.044mg 0.018mg 0%
Phenylalanine 0.133mg 0.046mg 0%
Valine 0.173mg 0.056mg 0%
Histidine 0.079mg 0.021mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Beetroot
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
8%
Buckwheat
12%
Beetroot
Minerals Daily Need Coverage Score
24%
Buckwheat
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 5.86g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 74mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.107g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.