Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Bell pepper — In-Depth Nutrition Comparison

Compare

Summary of differences between buckwheat and bell peppers

  • Buckwheat has more manganese, magnesium, copper, phosphorus, iron, and vitamin B5, while bell peppers have more vitamin C, vitamin B6, and vitamin A.
  • Bell peppers cover your daily need for vitamin C, 89% more than buckwheat.
  • Buckwheat contains 5 times more magnesium than bell peppers. While buckwheat contains 51mg of magnesium, bell peppers contain only 10mg.
  • Bell peppers have a lower glycemic index. The glycemic index of bell peppers is 32, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Peppers, sweet, green, raw.

Infographic

Buckwheat vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains more MagnesiumMagnesium +410%
Contains more IronIron +135.3%
Contains more CopperCopper +121.2%
Contains more ZincZinc +369.2%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +230.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +98.9%
Contains less SodiumSodium -25%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B3Vitamin B3 +95.8%
Contains more Vitamin B5Vitamin B5 +262.6%
Contains more FolateFolate +40%
Contains more CholineCholine +265.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +311.1%
Contains more Vitamin B1Vitamin B1 +42.5%
Contains more Vitamin B6Vitamin B6 +190.9%
Contains more Vitamin KVitamin K +289.5%
~equal in Vitamin D ~0µg
~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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more ProteinProtein +293%
Contains more FatsFats +264.7%
Contains more CarbsCarbs +329.7%
Contains more WaterWater +24.1%
~equal in Other ~0.44g

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +203.2%
Contains less Sat. FatSaturated fat -56.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +263.6%
Contains more GlucoseGlucose +480%
Contains more FructoseFructose +1020%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Bell pepper DV% diff.
Vitamin C 0mg 80.4mg 89%
Manganese 0.403mg 0.122mg 12%
Vitamin B6 0.077mg 0.224mg 11%
Magnesium 51mg 10mg 10%
Copper 0.146mg 0.066mg 9%
Phosphorus 70mg 20mg 7%
Iron 0.8mg 0.34mg 6%
Vitamin B5 0.359mg 0.099mg 5%
Protein 3.38g 0.86g 5%
Carbs 19.94g 4.64g 5%
Vitamin K 1.9µg 7.4µg 5%
Selenium 2.2µg 0µg 4%
Calories 92kcal 20kcal 4%
Fiber 2.7g 1.7g 4%
Zinc 0.61mg 0.13mg 4%
Vitamin B3 0.94mg 0.48mg 3%
Potassium 88mg 175mg 3%
Choline 20.1mg 5.5mg 3%
Vitamin A 0µg 18µg 2%
Vitamin E 0.09mg 0.37mg 2%
Folate 14µg 10µg 1%
Polyunsaturated fat 0.188g 0.062g 1%
Vitamin B1 0.04mg 0.057mg 1%
Vitamin B2 0.039mg 0.028mg 1%
Fats 0.62g 0.17g 1%
Fructose 0.1g 1.12g 1%
Net carbs 17.24g 2.94g N/A
Calcium 7mg 10mg 0%
Sugar 0.9g 2.4g N/A
Sodium 4mg 3mg 0%
Saturated fat 0.134g 0.058g 0%
Monounsaturated fat 0.188g 0.008g 0%
Tryptophan 0.049mg 0.012mg 0%
Threonine 0.129mg 0.036mg 0%
Isoleucine 0.127mg 0.024mg 0%
Leucine 0.212mg 0.036mg 0%
Lysine 0.172mg 0.039mg 0%
Methionine 0.044mg 0.007mg 0%
Phenylalanine 0.133mg 0.092mg 0%
Valine 0.173mg 0.036mg 0%
Histidine 0.079mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bell pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
31%
Bell pepper
Minerals Daily Need Coverage Score
24%
Buckwheat
9%
Bell pepper

Comparison summary

Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bell pepper
Bell pepper is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 19)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $2.1)
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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.