Buckwheat vs. Asparagus — In-Depth Nutrition Comparison
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Differences between buckwheat and asparagus
- Buckwheat is higher in manganese and magnesium; however, asparagus is richer in vitamin K, iron, vitamin A, folate, vitamin B1, vitamin B2, vitamin E, and vitamin C.
- Asparagus's daily need coverage for vitamin K is 33% higher.
- Buckwheat has 4 times more magnesium than asparagus. While buckwheat has 51mg of magnesium, asparagus has only 14mg.
- Asparagus has a lower glycemic index (32) than buckwheat (51).
The food types used in this comparison are Buckwheat groats, roasted, cooked and Asparagus, raw.
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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.
| Contains more MagnesiumMagnesium | +264.3% |
| Contains more ZincZinc | +13% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains more ManganeseManganese | +155.1% |
| Contains more CalciumCalcium | +242.9% |
| Contains more PotassiumPotassium | +129.5% |
| Contains more IronIron | +167.5% |
| Contains more CopperCopper | +29.5% |
| 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.
| Contains more Vitamin B5Vitamin B5 | +31% |
| Contains more CholineCholine | +25.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1155.6% |
| Contains more Vitamin B1Vitamin B1 | +257.5% |
| Contains more Vitamin B2Vitamin B2 | +261.5% |
| Contains more Vitamin B6Vitamin B6 | +18.2% |
| Contains more Vitamin KVitamin K | +2089.5% |
| Contains more FolateFolate | +271.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 41.6µg | 33% |
| Iron | 0.8mg | 2.14mg | 17% |
| Manganese | 0.403mg | 0.158mg | 11% |
| Folate | 14µg | 52µg | 10% |
| Vitamin B1 | 0.04mg | 0.143mg | 9% |
| Magnesium | 51mg | 14mg | 9% |
| Vitamin B2 | 0.039mg | 0.141mg | 8% |
| Vitamin E | 0.09mg | 1.13mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Copper | 0.146mg | 0.189mg | 5% |
| Carbs | 19.94g | 3.88g | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Calories | 92kcal | 20kcal | 4% |
| Phosphorus | 70mg | 52mg | 3% |
| Potassium | 88mg | 202mg | 3% |
| Vitamin B5 | 0.359mg | 0.274mg | 2% |
| Fiber | 2.7g | 2.1g | 2% |
| Protein | 3.38g | 2.2g | 2% |
| Calcium | 7mg | 24mg | 2% |
| Zinc | 0.61mg | 0.54mg | 1% |
| Polyunsaturated fat | 0.188g | 0.05g | 1% |
| Fats | 0.62g | 0.12g | 1% |
| Vitamin B6 | 0.077mg | 0.091mg | 1% |
| Choline | 20.1mg | 16mg | 1% |
| Fructose | 0.1g | 1g | 1% |
| Net carbs | 17.24g | 1.78g | N/A |
| Sugar | 0.9g | 1.88g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Selenium | 2.2µg | 2.3µg | 0% |
| Vitamin B3 | 0.94mg | 0.978mg | 0% |
| Saturated fat | 0.134g | 0.04g | 0% |
| Monounsaturated fat | 0.188g | 0g | 0% |
| Tryptophan | 0.049mg | 0.027mg | 0% |
| Threonine | 0.129mg | 0.084mg | 0% |
| Isoleucine | 0.127mg | 0.075mg | 0% |
| Leucine | 0.212mg | 0.128mg | 0% |
| Lysine | 0.172mg | 0.104mg | 0% |
| Methionine | 0.044mg | 0.031mg | 0% |
| Phenylalanine | 0.133mg | 0.075mg | 0% |
| Valine | 0.173mg | 0.115mg | 0% |
| Histidine | 0.079mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.6% |
| Contains more FatsFats | +416.7% |
| Contains more CarbsCarbs | +413.9% |
| Contains more WaterWater | +23.3% |
| Contains more OtherOther | +34.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +276% |
| Contains less Sat. FatSaturated fat | -70.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +73.9% |
| Contains more GlucoseGlucose | +225% |
| Contains more FructoseFructose | +900% |
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