Buckwheat vs. Mango — In-Depth Nutrition Comparison
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What are the main differences between buckwheat and mango?
- Buckwheat is richer in manganese, magnesium, phosphorus, and iron, yet mango is richer in vitamin C, vitamin A, folate, and vitamin E.
- Mango's daily need coverage for vitamin C is 40% higher.
- Buckwheat has 7 times more zinc than mango. Buckwheat has 0.61mg of zinc, while mango has 0.09mg.
We used Buckwheat groats, roasted, cooked and Mangos, raw types in this comparison.
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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 | +410% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +31.5% |
| Contains more ZincZinc | +577.8% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +539.7% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +90.9% |
| Contains less SodiumSodium | -75% |
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 B1Vitamin B1 | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +40.5% |
| Contains more Vitamin B5Vitamin B5 | +82.2% |
| Contains more CholineCholine | +164.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B6Vitamin B6 | +54.5% |
| Contains more Vitamin KVitamin K | +121.1% |
| Contains more FolateFolate | +207.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 36.4mg | 40% |
| Manganese | 0.403mg | 0.063mg | 15% |
| Magnesium | 51mg | 10mg | 10% |
| Phosphorus | 70mg | 14mg | 8% |
| Iron | 0.8mg | 0.16mg | 8% |
| Folate | 14µg | 43µg | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Fructose | 0.1g | 4.68g | 6% |
| Zinc | 0.61mg | 0.09mg | 5% |
| Protein | 3.38g | 0.82g | 5% |
| Vitamin E | 0.09mg | 0.9mg | 5% |
| Fiber | 2.7g | 1.6g | 4% |
| Copper | 0.146mg | 0.111mg | 4% |
| Vitamin B6 | 0.077mg | 0.119mg | 3% |
| Vitamin B5 | 0.359mg | 0.197mg | 3% |
| Selenium | 2.2µg | 0.6µg | 3% |
| Vitamin K | 1.9µg | 4.2µg | 2% |
| Vitamin B3 | 0.94mg | 0.669mg | 2% |
| Choline | 20.1mg | 7.6mg | 2% |
| Calories | 92kcal | 60kcal | 2% |
| Carbs | 19.94g | 14.98g | 2% |
| Potassium | 88mg | 168mg | 2% |
| Vitamin B1 | 0.04mg | 0.028mg | 1% |
| Polyunsaturated fat | 0.188g | 0.071g | 1% |
| Fats | 0.62g | 0.38g | 0% |
| Net carbs | 17.24g | 13.38g | N/A |
| Calcium | 7mg | 11mg | 0% |
| Sugar | 0.9g | 13.66g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin B2 | 0.039mg | 0.038mg | 0% |
| Saturated fat | 0.134g | 0.092g | 0% |
| Monounsaturated fat | 0.188g | 0.14g | 0% |
| Tryptophan | 0.049mg | 0.013mg | 0% |
| Threonine | 0.129mg | 0.031mg | 0% |
| Isoleucine | 0.127mg | 0.029mg | 0% |
| Leucine | 0.212mg | 0.05mg | 0% |
| Lysine | 0.172mg | 0.066mg | 0% |
| Methionine | 0.044mg | 0.008mg | 0% |
| Phenylalanine | 0.133mg | 0.027mg | 0% |
| Valine | 0.173mg | 0.042mg | 0% |
| Histidine | 0.079mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +312.2% |
| Contains more FatsFats | +63.2% |
| Contains more CarbsCarbs | +33.1% |
| Contains more OtherOther | +19.4% |
| Contains more WaterWater | +10.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +34.3% |
| Contains more Poly. FatPolyunsaturated fat | +164.8% |
| Contains less Sat. FatSaturated fat | -31.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1642.5% |
| Contains more GlucoseGlucose | +905% |
| Contains more FructoseFructose | +4580% |
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