Buckwheat vs. Coconut milk — In-Depth Nutrition Comparison

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What are the differences between buckwheat and coconut milk?

Coconut milk is richer than buckwheat in manganese, copper, iron, selenium, potassium, and monounsaturated fat.
Coconut milk's daily need coverage for saturated fat is 105% more.
Buckwheat has 2 times more choline than coconut milk. While buckwheat has 20.1mg of choline, coconut milk has only 8.5mg.
The amount of saturated fat in buckwheat is lower.
The glycemic index of buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types 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.

Buckwheat

Coconut milk

Contains more MagnesiumMagnesium	+37.8%
Contains less SodiumSodium	-73.3%

Contains more CalciumCalcium	+128.6%
Contains more PotassiumPotassium	+198.9%
Contains more IronIron	+105%
Contains more CopperCopper	+82.2%
Contains more PhosphorusPhosphorus	+42.9%
Contains more ManganeseManganese	+127.3%
Contains more SeleniumSelenium	+181.8%

~equal in Zinc ~0.67mg

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

Coconut milk

Contains more Vitamin B1Vitamin B1	+53.8%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+23.7%
Contains more Vitamin B5Vitamin B5	+96.2%
Contains more Vitamin B6Vitamin B6	+133.3%
Contains more Vitamin KVitamin K	+1800%
Contains more CholineCholine	+136.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+66.7%
Contains more FolateFolate	+14.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.134g	21.14g	95%
Fats	0.62g	23.84g	36%
Manganese	0.403mg	0.916mg	22%
Copper	0.146mg	0.266mg	13%
Iron	0.8mg	1.64mg	11%
Calories	92kcal	230kcal	7%
Selenium	2.2µg	6.2µg	7%
Carbs	19.94g	5.54g	5%
Potassium	88mg	263mg	5%
Vitamin B5	0.359mg	0.183mg	4%
Phosphorus	70mg	100mg	4%
Vitamin B6	0.077mg	0.033mg	3%
Vitamin B2	0.039mg	0mg	3%
Magnesium	51mg	37mg	3%
Vitamin C	0mg	2.8mg	3%
Choline	20.1mg	8.5mg	2%
Monounsaturated fat	0.188g	1.014g	2%
Fiber	2.7g	2.2g	2%
Vitamin K	1.9µg	0.1µg	2%
Protein	3.38g	2.29g	2%
Folate	14µg	16µg	1%
Zinc	0.61mg	0.67mg	1%
Vitamin B3	0.94mg	0.76mg	1%
Vitamin B1	0.04mg	0.026mg	1%
Calcium	7mg	16mg	1%
Net carbs	17.24g	3.34g	N/A
Sugar	0.9g	3.34g	N/A
Sodium	4mg	15mg	0%
Vitamin E	0.09mg	0.15mg	0%
Polyunsaturated fat	0.188g	0.261g	0%
Tryptophan	0.049mg	0.027mg	0%
Threonine	0.129mg	0.083mg	0%
Isoleucine	0.127mg	0.09mg	0%
Leucine	0.212mg	0.17mg	0%
Lysine	0.172mg	0.101mg	0%
Methionine	0.044mg	0.043mg	0%
Phenylalanine	0.133mg	0.116mg	0%
Valine	0.173mg	0.139mg	0%
Histidine	0.079mg	0.053mg	0%
Fructose	0.1g		0%