Buckwheat vs. French fries — In-Depth Nutrition Comparison

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How are buckwheat and french fries different?

Buckwheat is richer in manganese, while french fries are higher in vitamin B6, potassium, vitamin B3, vitamin B1, vitamin E, phosphorus, and vitamin K.
French fries cover your daily need for vitamin B6, 23% more than buckwheat.
Buckwheat contains 2 times more manganese than french fries. Buckwheat contains 0.403mg of manganese, while french fries contain 0.247mg.
Buckwheat is lower in saturated fat.
French fries have a higher glycemic index (70) than buckwheat (51).

Buckwheat groats, roasted, cooked and Fast foods, potato, french fried in vegetable oil types were 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.

Buckwheat

French fries

Contains more MagnesiumMagnesium	+45.7%
Contains more CopperCopper	+17.7%
Contains more ZincZinc	+22%
Contains less SodiumSodium	-98.1%
Contains more ManganeseManganese	+63.2%
Contains more SeleniumSelenium	+144.4%

Contains more CalciumCalcium	+157.1%
Contains more PotassiumPotassium	+558%
Contains more PhosphorusPhosphorus	+78.6%

~equal in Iron ~0.81mg

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

French fries

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+1755.6%
Contains more Vitamin B1Vitamin B1	+325%
Contains more Vitamin B3Vitamin B3	+219.6%
Contains more Vitamin B5Vitamin B5	+61.6%
Contains more Vitamin B6Vitamin B6	+383.1%
Contains more Vitamin KVitamin K	+489.5%
Contains more FolateFolate	+114.3%
Contains more CholineCholine	+83.1%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.039mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.188g	5.398g	35%
Vitamin B6	0.077mg	0.372mg	23%
Fats	0.62g	14.73g	22%
Potassium	88mg	579mg	14%
Monounsaturated fat	0.188g	5.969g	14%
Vitamin B3	0.94mg	3.004mg	13%
Vitamin B1	0.04mg	0.17mg	11%
Vitamin E	0.09mg	1.67mg	11%
Calories	92kcal	312kcal	11%
Saturated fat	0.134g	2.336g	10%
Sodium	4mg	210mg	9%
Vitamin K	1.9µg	11.2µg	8%
Phosphorus	70mg	125mg	8%
Carbs	19.94g	41.44g	7%
Manganese	0.403mg	0.247mg	7%
Vitamin C	0mg	4.7mg	5%
Fiber	2.7g	3.8g	4%
Folate	14µg	30µg	4%
Vitamin B5	0.359mg	0.58mg	4%
Magnesium	51mg	35mg	4%
Choline	20.1mg	36.8mg	3%
Selenium	2.2µg	0.9µg	2%
Copper	0.146mg	0.124mg	2%
Calcium	7mg	18mg	1%
Zinc	0.61mg	0.5mg	1%
Protein	3.38g	3.43g	0%
Net carbs	17.24g	37.64g	N/A
Iron	0.8mg	0.81mg	0%
Sugar	0.9g	0.3g	N/A
Vitamin B2	0.039mg	0.039mg	0%
Trans fat		0.06g	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%
Fructose	0.1g		0%
Omega-3 - ALA		0.407g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.029g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		4.898g	N/A