Buckwheat vs. Chayote — In-Depth Nutrition Comparison
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How are buckwheat and chayote different?
- Buckwheat is higher in manganese, magnesium, phosphorus, and iron; however, chayote is richer in folate and vitamin C.
- Daily need coverage for folate for chayote is 20% higher.
- Buckwheat contains 4 times more magnesium than chayote. While buckwheat contains 51mg of magnesium, chayote contains only 12mg.
Buckwheat groats, roasted, cooked and Chayote, fruit, raw are the varieties used in this article.
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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 | +325% |
| Contains more IronIron | +135.3% |
| Contains more CopperCopper | +18.7% |
| Contains more PhosphorusPhosphorus | +288.9% |
| Contains more ManganeseManganese | +113.2% |
| Contains more SeleniumSelenium | +1000% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +42% |
| Contains more ZincZinc | +21.3% |
| Contains less SodiumSodium | -50% |
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 B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +34.5% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B5Vitamin B5 | +44.2% |
| Contains more CholineCholine | +118.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin KVitamin K | +115.8% |
| Contains more FolateFolate | +564.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 14µg | 93µg | 20% |
| Manganese | 0.403mg | 0.189mg | 9% |
| Magnesium | 51mg | 12mg | 9% |
| Vitamin C | 0mg | 7.7mg | 9% |
| Phosphorus | 70mg | 18mg | 7% |
| Iron | 0.8mg | 0.34mg | 6% |
| Carbs | 19.94g | 4.51g | 5% |
| Protein | 3.38g | 0.82g | 5% |
| Selenium | 2.2µg | 0.2µg | 4% |
| Fiber | 2.7g | 1.7g | 4% |
| Calories | 92kcal | 19kcal | 4% |
| Copper | 0.146mg | 0.123mg | 3% |
| Vitamin B3 | 0.94mg | 0.47mg | 3% |
| Choline | 20.1mg | 9.2mg | 2% |
| Vitamin K | 1.9µg | 4.1µg | 2% |
| Vitamin B5 | 0.359mg | 0.249mg | 2% |
| Polyunsaturated fat | 0.188g | 0.057g | 1% |
| Vitamin B1 | 0.04mg | 0.025mg | 1% |
| Vitamin B2 | 0.039mg | 0.029mg | 1% |
| Fats | 0.62g | 0.13g | 1% |
| Zinc | 0.61mg | 0.74mg | 1% |
| Potassium | 88mg | 125mg | 1% |
| Calcium | 7mg | 17mg | 1% |
| Net carbs | 17.24g | 2.81g | N/A |
| Sugar | 0.9g | 1.66g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.09mg | 0.12mg | 0% |
| Vitamin B6 | 0.077mg | 0.076mg | 0% |
| Saturated fat | 0.134g | 0.028g | 0% |
| Monounsaturated fat | 0.188g | 0.01g | 0% |
| Tryptophan | 0.049mg | 0.011mg | 0% |
| Threonine | 0.129mg | 0.04mg | 0% |
| Isoleucine | 0.127mg | 0.044mg | 0% |
| Leucine | 0.212mg | 0.077mg | 0% |
| Lysine | 0.172mg | 0.039mg | 0% |
| Methionine | 0.044mg | 0.001mg | 0% |
| Phenylalanine | 0.133mg | 0.047mg | 0% |
| Valine | 0.173mg | 0.063mg | 0% |
| Histidine | 0.079mg | 0.015mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +312.2% |
| Contains more FatsFats | +376.9% |
| Contains more CarbsCarbs | +342.1% |
| Contains more OtherOther | +43.3% |
| Contains more WaterWater | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1780% |
| Contains more Poly. FatPolyunsaturated fat | +229.8% |
| Contains less Sat. FatSaturated fat | -79.1% |
