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Buckwheat vs. Cucumber — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and cucumber

  • Buckwheat has more manganese, copper, magnesium, fiber, phosphorus, iron, and vitamin B3; however, cucumber is higher in vitamin K.
  • Buckwheat covers your daily manganese needs 14% more than cucumber.
  • Cucumber contains 10 times less vitamin B3 than buckwheat. Buckwheat contains 0.94mg of vitamin B3, while cucumber contains 0.098mg.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Cucumber, with peel, raw.

Infographic

Buckwheat vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +292.3%
Contains more IronIron +185.7%
Contains more CopperCopper +256.1%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +191.7%
Contains more ManganeseManganese +410.1%
Contains more SeleniumSelenium +633.3%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +67%
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.
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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +859.2%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more FolateFolate +100%
Contains more CholineCholine +235%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +763.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +420%
Contains more FatsFats +463.6%
Contains more CarbsCarbs +449.3%
Contains more OtherOther +13.2%
Contains more WaterWater +25.9%

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains more Mono. FatMonounsaturated fat +3660%
Contains more Poly. FatPolyunsaturated fat +487.5%
Contains less Sat. FatSaturated fat -72.4%

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
33% 30% 35%
Starch: 0.83 g
Sucrose: 0.03 g
Glucose: 0.76 g
Fructose: 0.87 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +1233.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +280%
Contains more FructoseFructose +770%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Cucumber
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cucumber DV% diff.
Manganese 0.403mg 0.079mg 14%
Copper 0.146mg 0.041mg 12%
Vitamin K 1.9µg 16.4µg 12%
Fiber 2.7g 0.5g 9%
Magnesium 51mg 13mg 9%
Iron 0.8mg 0.28mg 7%
Phosphorus 70mg 24mg 7%
Carbs 19.94g 3.63g 5%
Protein 3.38g 0.65g 5%
Vitamin B3 0.94mg 0.098mg 5%
Zinc 0.61mg 0.2mg 4%
Calories 92kcal 15kcal 4%
Choline 20.1mg 6mg 3%
Vitamin B6 0.077mg 0.04mg 3%
Selenium 2.2µg 0.3µg 3%
Vitamin C 0mg 2.8mg 3%
Vitamin B5 0.359mg 0.259mg 2%
Potassium 88mg 147mg 2%
Folate 14µg 7µg 2%
Polyunsaturated fat 0.188g 0.032g 1%
Vitamin B1 0.04mg 0.027mg 1%
Fructose 0.1g 0.87g 1%
Calcium 7mg 16mg 1%
Fats 0.62g 0.11g 1%
Vitamin A 0µg 5µg 1%
Net carbs 17.24g 3.13g N/A
Sugar 0.9g 1.67g N/A
Starch 0.83g 0%
Sodium 4mg 2mg 0%
Vitamin E 0.09mg 0.03mg 0%
Vitamin B2 0.039mg 0.033mg 0%
Saturated fat 0.134g 0.037g 0%
Monounsaturated fat 0.188g 0.005g 0%
Tryptophan 0.049mg 0.005mg 0%
Threonine 0.129mg 0.019mg 0%
Isoleucine 0.127mg 0.021mg 0%
Leucine 0.212mg 0.029mg 0%
Lysine 0.172mg 0.029mg 0%
Methionine 0.044mg 0.006mg 0%
Phenylalanine 0.133mg 0.019mg 0%
Valine 0.173mg 0.022mg 0%
Histidine 0.079mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cucumber
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
8%
Cucumber
Minerals Daily Need Coverage Score
24%
Buckwheat
8%
Cucumber

Comparison summary

Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Cucumber
Cucumber is lower in Saturated fat (difference - 0.097g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 30)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.77g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.