Buckwheat vs. Cassava — In-Depth Nutrition Comparison
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The main differences between buckwheat and cassava
- Buckwheat has more magnesium, iron, phosphorus, copper, and vitamin B5; however, cassava has more vitamin C and potassium.
- Daily need coverage for vitamin C for cassava is 23% higher.
- Cassava has 3 times less vitamin B5 than buckwheat. Buckwheat has 0.359mg of vitamin B5, while cassava has 0.107mg.
- Cassava has a higher glycemic index than buckwheat.
Food types used in this article are Buckwheat groats, roasted, cooked and Cassava, raw.
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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.
| Contains more MagnesiumMagnesium | +142.9% |
| Contains more IronIron | +196.3% |
| Contains more CopperCopper | +46% |
| Contains more ZincZinc | +79.4% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +214.3% |
| Contains more CalciumCalcium | +128.6% |
| Contains more PotassiumPotassium | +208% |
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.
| Contains more Vitamin B5Vitamin B5 | +235.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +111.1% |
| Contains more Vitamin B1Vitamin B1 | +117.5% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B6Vitamin B6 | +14.3% |
| Contains more FolateFolate | +92.9% |
| Contains more CholineCholine | +17.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +148.5% |
| Contains more FatsFats | +121.4% |
| Contains more WaterWater | +26.7% |
| Contains more CarbsCarbs | +90.9% |
| Contains more OtherOther | +44.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +150.7% |
| Contains more Poly. FatPolyunsaturated fat | +291.7% |
| Contains less Sat. FatSaturated fat | -44.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0mg | 20.6mg | 23% |
| Magnesium | 51mg | 21mg | 7% |
| Iron | 0.8mg | 0.27mg | 7% |
| Phosphorus | 70mg | 27mg | 6% |
| Carbs | 19.94g | 38.06g | 6% |
| Vitamin B5 | 0.359mg | 0.107mg | 5% |
| Potassium | 88mg | 271mg | 5% |
| Copper | 0.146mg | 0.1mg | 5% |
| Vitamin B1 | 0.04mg | 0.087mg | 4% |
| Protein | 3.38g | 1.36g | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Folate | 14µg | 27µg | 3% |
| Selenium | 2.2µg | 0.7µg | 3% |
| Calories | 92kcal | 160kcal | 3% |
| Zinc | 0.61mg | 0.34mg | 2% |
| Vitamin B2 | 0.039mg | 0.048mg | 1% |
| Polyunsaturated fat | 0.188g | 0.048g | 1% |
| Fats | 0.62g | 0.28g | 1% |
| Vitamin B6 | 0.077mg | 0.088mg | 1% |
| Vitamin B3 | 0.94mg | 0.854mg | 1% |
| Choline | 20.1mg | 23.7mg | 1% |
| Calcium | 7mg | 16mg | 1% |
| Manganese | 0.403mg | 0.384mg | 1% |
| Vitamin E | 0.09mg | 0.19mg | 1% |
| Net carbs | 17.24g | 36.26g | N/A |
| Sugar | 0.9g | 1.7g | N/A |
| Sodium | 4mg | 14mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.9µg | 1.9µg | 0% |
| Saturated fat | 0.134g | 0.074g | 0% |
| Monounsaturated fat | 0.188g | 0.075g | 0% |
| Tryptophan | 0.049mg | 0.019mg | 0% |
| Threonine | 0.129mg | 0.028mg | 0% |
| Isoleucine | 0.127mg | 0.027mg | 0% |
| Leucine | 0.212mg | 0.039mg | 0% |
| Lysine | 0.172mg | 0.044mg | 0% |
| Methionine | 0.044mg | 0.011mg | 0% |
| Phenylalanine | 0.133mg | 0.026mg | 0% |
| Valine | 0.173mg | 0.035mg | 0% |
| Histidine | 0.079mg | 0.02mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
24%
16%
Comparison summary
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 0.06g)
Which food is cheaper?
Cassava is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cassava is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)