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Buckwheat vs. Hash browns — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and hash browns?

  • Buckwheat is richer in manganese and magnesium, yet hash browns are richer in vitamin E, vitamin B6, vitamin B1, potassium, vitamin K, and vitamin C.
  • Hash browns' daily need coverage for sodium is 24% higher.
  • Buckwheat has 3 times more manganese than hash browns. Buckwheat has 0.403mg of manganese, while hash browns have 0.158mg.
  • Buckwheat contains less saturated fat.

We used Buckwheat groats, roasted, cooked and Fast foods, potatoes, hash browns, round pieces or patty types in this comparison.

Infographic

Buckwheat vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +33.3%
Contains more CopperCopper +46%
Contains more ZincZinc +69.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +155.1%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +303.4%
Contains more PhosphorusPhosphorus +40%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more FolateFolate +16.7%
Contains more CholineCholine +12.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2811.1%
Contains more Vitamin B1Vitamin B1 +242.5%
Contains more Vitamin B3Vitamin B3 +95.5%
Contains more Vitamin B6Vitamin B6 +141.6%
Contains more Vitamin KVitamin K +421.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B5 ~0.38mg
~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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +31%
Contains more WaterWater +53.5%
Contains more FatsFats +2648.4%
Contains more CarbsCarbs +44.8%
Contains more OtherOther +418.6%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +4063.3%
Contains more Poly. FatPolyunsaturated fat +2913.3%

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
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +55%
Contains more FructoseFructose +140%
~equal in Lactose ~0g
~equal in Maltose ~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 Hash browns
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Hash browns DV% diff.
Polyunsaturated fat 0.188g 5.665g 37%
Fats 0.62g 17.04g 25%
Sodium 4mg 566mg 24%
Monounsaturated fat 0.188g 7.827g 19%
Vitamin E 0.09mg 2.62mg 17%
Saturated fat 0.134g 2.54g 11%
Manganese 0.403mg 0.158mg 11%
Starch 25.74g 11%
Calories 92kcal 272kcal 9%
Vitamin B1 0.04mg 0.137mg 8%
Vitamin B6 0.077mg 0.186mg 8%
Potassium 88mg 355mg 8%
Vitamin K 1.9µg 9.9µg 7%
Magnesium 51mg 21mg 7%
Vitamin C 0mg 5.4mg 6%
Vitamin B3 0.94mg 1.838mg 6%
Copper 0.146mg 0.1mg 5%
Phosphorus 70mg 98mg 4%
Carbs 19.94g 28.88g 3%
Iron 0.8mg 0.6mg 3%
Selenium 2.2µg 0.4µg 3%
Zinc 0.61mg 0.36mg 2%
Protein 3.38g 2.58g 2%
Calcium 7mg 19mg 1%
Folate 14µg 12µg 1%
Net carbs 17.24g 26.18g N/A
Sugar 0.9g 0.56g N/A
Fiber 2.7g 2.7g 0%
Vitamin B2 0.039mg 0.038mg 0%
Vitamin B5 0.359mg 0.38mg 0%
Trans fat 0.056g N/A
Choline 20.1mg 17.8mg 0%
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 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
24%
Buckwheat
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.34g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $2.4)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 2.406g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.