Buckwheat vs. Cauliflower — In-Depth Nutrition Comparison
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A recap on differences between buckwheat and cauliflower
- Buckwheat has more copper, manganese, and magnesium; however, cauliflower is higher in vitamin C, vitamin K, folate, vitamin B6, potassium, and vitamin B5.
- Cauliflower covers your daily vitamin C needs 54% more than buckwheat.
- Cauliflower contains 4 times less copper than buckwheat. Buckwheat contains 0.146mg of copper, while cauliflower contains 0.039mg.
Food varieties used in this article are Buckwheat groats, roasted, cooked and Cauliflower, raw.
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.
| Contains more MagnesiumMagnesium | +240% |
| Contains more IronIron | +90.5% |
| Contains more CopperCopper | +274.4% |
| Contains more ZincZinc | +125.9% |
| Contains more PhosphorusPhosphorus | +59.1% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +160% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more CalciumCalcium | +214.3% |
| Contains more PotassiumPotassium | +239.8% |
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 EVitamin E | +12.5% |
| Contains more Vitamin B3Vitamin B3 | +85.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B5Vitamin B5 | +85.8% |
| Contains more Vitamin B6Vitamin B6 | +139% |
| Contains more Vitamin KVitamin K | +715.8% |
| Contains more FolateFolate | +307.1% |
| Contains more CholineCholine | +120.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 48.2mg | 54% |
| Copper | 0.146mg | 0.039mg | 12% |
| Manganese | 0.403mg | 0.155mg | 11% |
| Folate | 14µg | 57µg | 11% |
| Vitamin K | 1.9µg | 15.5µg | 11% |
| Magnesium | 51mg | 15mg | 9% |
| Vitamin B6 | 0.077mg | 0.184mg | 8% |
| Potassium | 88mg | 299mg | 6% |
| Vitamin B5 | 0.359mg | 0.667mg | 6% |
| Carbs | 19.94g | 4.97g | 5% |
| Iron | 0.8mg | 0.42mg | 5% |
| Choline | 20.1mg | 44.3mg | 4% |
| Phosphorus | 70mg | 44mg | 4% |
| Calories | 92kcal | 25kcal | 3% |
| Protein | 3.38g | 1.92g | 3% |
| Selenium | 2.2µg | 0.6µg | 3% |
| Vitamin B3 | 0.94mg | 0.507mg | 3% |
| Zinc | 0.61mg | 0.27mg | 3% |
| Fiber | 2.7g | 2g | 3% |
| Vitamin B2 | 0.039mg | 0.06mg | 2% |
| Calcium | 7mg | 22mg | 2% |
| Polyunsaturated fat | 0.188g | 0.031g | 1% |
| Sodium | 4mg | 30mg | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Fats | 0.62g | 0.28g | 1% |
| Fructose | 0.1g | 0.97g | 1% |
| Net carbs | 17.24g | 2.97g | N/A |
| Sugar | 0.9g | 1.91g | N/A |
| Vitamin E | 0.09mg | 0.08mg | 0% |
| Saturated fat | 0.134g | 0.13g | 0% |
| Monounsaturated fat | 0.188g | 0.034g | 0% |
| Tryptophan | 0.049mg | 0.02mg | 0% |
| Threonine | 0.129mg | 0.076mg | 0% |
| Isoleucine | 0.127mg | 0.071mg | 0% |
| Leucine | 0.212mg | 0.106mg | 0% |
| Lysine | 0.172mg | 0.217mg | 0% |
| Methionine | 0.044mg | 0.02mg | 0% |
| Phenylalanine | 0.133mg | 0.065mg | 0% |
| Valine | 0.173mg | 0.125mg | 0% |
| Histidine | 0.079mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +76% |
| Contains more FatsFats | +121.4% |
| Contains more CarbsCarbs | +301.2% |
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +76.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +452.9% |
| Contains more Poly. FatPolyunsaturated fat | +506.5% |
~equal in
Saturated fat
~0.13g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +370% |
| Contains more FructoseFructose | +870% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
