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  6. Buckwheat vs. Plantain raw

Buckwheat vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between buckwheat and plantain raw?

  • Buckwheat is higher in copper and phosphorus, yet plantain raw is higher in vitamin A, vitamin C, vitamin B6, and potassium.
  • Plantain raw's daily need coverage for vitamin A is 23% more.
  • Buckwheat has 4 times more zinc than plantain raw. While buckwheat has 0.61mg of zinc, plantain raw has only 0.14mg.
  • The amount of sugar in buckwheat is lower.
  • The glycemic index of plantain raw is lower.

We used Buckwheat groats, roasted, cooked and Plantains, raw types in this article.

Infographic

Buckwheat vs Plantain raw infographic
Infographic link

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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +37.8%
Contains more CalciumCalcium +133.3%
Contains more IronIron +33.3%
Contains more CopperCopper +80.2%
Contains more ZincZinc +335.7%
Contains more PhosphorusPhosphorus +105.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +46.7%
Contains more PotassiumPotassium +467%
~equal in Sodium ~4mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +38.1%
Contains more Vitamin KVitamin K +171.4%
Contains more CholineCholine +48.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +55.6%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +38.5%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Plantain raw DV% diff.
Vitamin C 0mg 18.4mg 20%
Manganese 0.403mg 18%
Vitamin B6 0.077mg 0.299mg 17%
Potassium 88mg 499mg 12%
Copper 0.146mg 0.081mg 7%
Vitamin A 0µg 56µg 6%
Phosphorus 70mg 34mg 5%
Carbs 19.94g 31.89g 4%
Protein 3.38g 1.3g 4%
Zinc 0.61mg 0.14mg 4%
Magnesium 51mg 37mg 3%
Iron 0.8mg 0.6mg 3%
Calories 92kcal 122kcal 2%
Vitamin B5 0.359mg 0.26mg 2%
Vitamin B3 0.94mg 0.686mg 2%
Fiber 2.7g 2.3g 2%
Folate 14µg 22µg 2%
Choline 20.1mg 13.5mg 1%
Polyunsaturated fat 0.188g 0.069g 1%
Vitamin K 1.9µg 0.7µg 1%
Vitamin B1 0.04mg 0.052mg 1%
Vitamin B2 0.039mg 0.054mg 1%
Selenium 2.2µg 1.5µg 1%
Fats 0.62g 0.37g 0%
Net carbs 17.24g 29.59g N/A
Calcium 7mg 3mg 0%
Sugar 0.9g 15g N/A
Sodium 4mg 4mg 0%
Vitamin E 0.09mg 0.14mg 0%
Saturated fat 0.134g 0.143g 0%
Monounsaturated fat 0.188g 0.032g 0%
Tryptophan 0.049mg 0.015mg 0%
Threonine 0.129mg 0.034mg 0%
Isoleucine 0.127mg 0.036mg 0%
Leucine 0.212mg 0.059mg 0%
Lysine 0.172mg 0.06mg 0%
Methionine 0.044mg 0.017mg 0%
Phenylalanine 0.133mg 0.044mg 0%
Valine 0.173mg 0.046mg 0%
Histidine 0.079mg 0.064mg 0%
Fructose 0.1g 0%

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +160%
Contains more FatsFats +67.6%
Contains more WaterWater +15.9%
Contains more CarbsCarbs +59.9%
Contains more OtherOther +169.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +487.5%
Contains more Poly. FatPolyunsaturated fat +172.5%
~equal in Saturated fat ~0.143g

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.