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  6. Buckwheat vs. Cabbage

Buckwheat vs. Cabbage — In-Depth Nutrition Comparison

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How are Buckwheat and Cabbage different?

  • Buckwheat is higher in Copper, Manganese, Magnesium, and Phosphorus, however, Cabbage is richer in Vitamin K, Vitamin C, and Folate.
  • Daily need coverage for Vitamin K from Cabbage is 62% higher.
  • Buckwheat contains 8 times more Copper than Cabbage. While Buckwheat contains 0.146mg of Copper, Cabbage contains only 0.019mg.

Buckwheat groats, roasted, cooked and Cabbage, raw are the varieties used in this article.

Infographic

Buckwheat vs Cabbage 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.
Buckwheat
Buckwheat
8
:
2
Cabbage
Cabbage
Contains more Iron +70.2%
Contains more Magnesium +325%
Contains more Phosphorus +169.2%
Contains less Sodium -77.8%
Contains more Zinc +238.9%
Contains more Copper +668.4%
Contains more Manganese +151.9%
Contains more Selenium +633.3%
Contains more Calcium +471.4%
Contains more Potassium +93.2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 18% 9% 12% 15% 3% 5% 7% 21% 2%
Contains more Iron +70.2%
Contains more Magnesium +325%
Contains more Phosphorus +169.2%
Contains less Sodium -77.8%
Contains more Zinc +238.9%
Contains more Copper +668.4%
Contains more Manganese +151.9%
Contains more Selenium +633.3%
Contains more Calcium +471.4%
Contains more Potassium +93.2%

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.
Buckwheat
Buckwheat
2
:
8
Cabbage
Cabbage
Contains more Vitamin B3 +301.7%
Contains more Vitamin B5 +69.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B6 +61%
Contains more Folate +207.1%
Contains more Vitamin K +3900%
Equal in Vitamin B2 - 0.04
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%
Cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 3% 0% 122% 16% 10% 5% 13% 29% 33% 0% 190%
Contains more Vitamin B3 +301.7%
Contains more Vitamin B5 +69.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B6 +61%
Contains more Folate +207.1%
Contains more Vitamin K +3900%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Cabbage
Cabbage
Contains more Protein +164.1%
Contains more Fats +520%
Contains more Carbs +243.8%
Contains more Water +21.9%
Contains more Other +48.8%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Cabbage
6% 92%
Protein: 1.28 g
Fats: 0.1 g
Carbs: 5.8 g
Water: 92.18 g
Other: 0.64 g
Contains more Protein +164.1%
Contains more Fats +520%
Contains more Carbs +243.8%
Contains more Water +21.9%
Contains more Other +48.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Cabbage
Cabbage
Contains more Monounsaturated Fat +1005.9%
Contains more Polyunsaturated fat +1005.9%
Contains less Saturated Fat -74.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Cabbage
50% 25% 25%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +1005.9%
Contains more Polyunsaturated fat +1005.9%
Contains less Saturated Fat -74.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
3
Cabbage
Cabbage
Contains more Sucrose +400%
Contains more Glucose +735%
Contains more Fructose +1350%
Contains more Maltose +∞%
Buckwheat
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
Cabbage
2% 52% 45%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 1.67 g
Fructose: 1.45 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +400%
Contains more Glucose +735%
Contains more Fructose +1350%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cabbage Opinion
Net carbs 17.24g 3.3g Buckwheat
Protein 3.38g 1.28g Buckwheat
Fats 0.62g 0.1g Buckwheat
Carbs 19.94g 5.8g Buckwheat
Calories 92kcal 25kcal Buckwheat
Fructose 0.1g 1.45g Cabbage
Sugar 0.9g 3.2g Buckwheat
Fiber 2.7g 2.5g Buckwheat
Calcium 7mg 40mg Cabbage
Iron 0.8mg 0.47mg Buckwheat
Magnesium 51mg 12mg Buckwheat
Phosphorus 70mg 26mg Buckwheat
Potassium 88mg 170mg Cabbage
Sodium 4mg 18mg Buckwheat
Zinc 0.61mg 0.18mg Buckwheat
Copper 0.146mg 0.019mg Buckwheat
Manganese 0.403mg 0.16mg Buckwheat
Selenium 2.2µg 0.3µg Buckwheat
Vitamin A 0IU 98IU Cabbage
Vitamin A RAE 0µg 5µg Cabbage
Vitamin E 0.09mg 0.15mg Cabbage
Vitamin C 0mg 36.6mg Cabbage
Vitamin B1 0.04mg 0.061mg Cabbage
Vitamin B2 0.039mg 0.04mg Cabbage
Vitamin B3 0.94mg 0.234mg Buckwheat
Vitamin B5 0.359mg 0.212mg Buckwheat
Vitamin B6 0.077mg 0.124mg Cabbage
Folate 14µg 43µg Cabbage
Vitamin K 1.9µg 76µg Cabbage
Tryptophan 0.049mg 0.011mg Buckwheat
Threonine 0.129mg 0.035mg Buckwheat
Isoleucine 0.127mg 0.03mg Buckwheat
Leucine 0.212mg 0.041mg Buckwheat
Lysine 0.172mg 0.044mg Buckwheat
Methionine 0.044mg 0.012mg Buckwheat
Phenylalanine 0.133mg 0.032mg Buckwheat
Valine 0.173mg 0.042mg Buckwheat
Histidine 0.079mg 0.022mg Buckwheat
Saturated Fat 0.134g 0.034g Cabbage
Monounsaturated Fat 0.188g 0.017g Buckwheat
Polyunsaturated fat 0.188g 0.017g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cabbage
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
8%
Buckwheat
35%
Cabbage
Minerals Daily Need Coverage Score
24%
Buckwheat
10%
Cabbage

Comparison summary

Which food is lower in Saturated Fat?
Cabbage
Cabbage is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Cabbage
Cabbage is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cabbage
Cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169975/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.