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Buckwheat vs. Coleslaw — In-Depth Nutrition Comparison

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What are the differences between buckwheat and coleslaw?

  • Buckwheat is higher in copper, manganese, magnesium, iron, and phosphorus, yet coleslaw is higher in vitamin K and vitamin C.
  • Coleslaw's daily need coverage for vitamin K is 57% more.
  • Buckwheat has 10 times more copper than coleslaw. While buckwheat has 0.146mg of copper, coleslaw has only 0.015mg.
  • The amount of saturated fat in buckwheat is lower.
  • The glycemic index of coleslaw is lower.

We used Buckwheat groats, roasted, cooked and Fast foods, coleslaw types in this article.

Infographic

Buckwheat vs Coleslaw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +537.5%
Contains more IronIron +263.6%
Contains more CopperCopper +873.3%
Contains more ZincZinc +335.7%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +295.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +46.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +356.3%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3631.6%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +255.8%
Contains more CarbsCarbs +33.9%
Contains more FatsFats +1498.4%
Contains more OtherOther +93%
~equal in Water ~73.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +1320.7%
Contains more Poly. FatPolyunsaturated fat +2744.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more SucroseSucrose +2140%
Contains more GlucoseGlucose +745%
Contains more FructoseFructose +1340%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Coleslaw DV% diff.
Vitamin K 1.9µg 70.9µg 58%
Polyunsaturated fat 0.188g 5.348g 34%
Vitamin C 0mg 14.6mg 16%
Copper 0.146mg 0.015mg 15%
Fats 0.62g 9.91g 14%
Manganese 0.403mg 0.102mg 13%
Magnesium 51mg 8mg 10%
Sodium 4mg 203mg 9%
Saturated fat 0.134g 1.599g 7%
Phosphorus 70mg 20mg 7%
Iron 0.8mg 0.22mg 7%
Monounsaturated fat 0.188g 2.671g 6%
Protein 3.38g 0.95g 5%
Vitamin B3 0.94mg 0.206mg 5%
Selenium 2.2µg 4%
Zinc 0.61mg 0.14mg 4%
Choline 20.1mg 4%
Folate 14µg 4%
Fiber 2.7g 1.9g 3%
Vitamin B6 0.077mg 0.112mg 3%
Calories 92kcal 153kcal 3%
Vitamin E 0.09mg 0.54mg 3%
Vitamin A 0µg 28µg 3%
Vitamin B5 0.359mg 0.246mg 2%
Carbs 19.94g 14.89g 2%
Calcium 7mg 30mg 2%
Fructose 0.1g 1.44g 2%
Vitamin B1 0.04mg 0.026mg 1%
Cholesterol 0mg 4mg 1%
Potassium 88mg 129mg 1%
Vitamin B2 0.039mg 0.02mg 1%
Net carbs 17.24g 12.99g N/A
Sugar 0.9g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.037g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Coleslaw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Coleslaw
Minerals Daily Need Coverage Score
24%
Buckwheat
9%
Coleslaw

Comparison summary

Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 12)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 11.29g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 199mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.465g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.