Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Marshmallow — In-Depth Nutrition Comparison

Compare

What are the main differences between buckwheat and marshmallow?

  • Marshmallow has less manganese, magnesium, fiber, phosphorus, iron, vitamin B5, vitamin B6, copper, vitamin B3, and zinc than buckwheat.
  • Buckwheat's daily need coverage for manganese is 17% higher.
  • Buckwheat has 72 times more vitamin B5 than marshmallow. Buckwheat has 0.359mg of vitamin B5, while marshmallow has 0.005mg.
  • Buckwheat has a lower glycemic index than marshmallow.

We used Buckwheat groats, roasted, cooked and Candies, marshmallows types in this comparison.

Infographic

Buckwheat vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +2450%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +1660%
Contains more IronIron +247.8%
Contains more CopperCopper +50.5%
Contains more ZincZinc +1425%
Contains more PhosphorusPhosphorus +775%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +4937.5%
Contains more SeleniumSelenium +29.4%

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B2Vitamin B2 +3800%
Contains more Vitamin B3Vitamin B3 +1105.1%
Contains more Vitamin B5Vitamin B5 +7080%
Contains more Vitamin B6Vitamin B6 +2466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
Contains more CholineCholine +20000%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +87.8%
Contains more FatsFats +210%
Contains more WaterWater +361.2%
Contains more OtherOther +43.3%
Contains more CarbsCarbs +307.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +135%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -58.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Marshmallow
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Marshmallow DV% diff.
Carbs 19.94g 81.3g 20%
Manganese 0.403mg 0.008mg 17%
Magnesium 51mg 2mg 12%
Calories 92kcal 318kcal 11%
Fiber 2.7g 0.1g 10%
Phosphorus 70mg 8mg 9%
Vitamin B5 0.359mg 0.005mg 7%
Iron 0.8mg 0.23mg 7%
Vitamin B6 0.077mg 0.003mg 6%
Vitamin B3 0.94mg 0.078mg 5%
Copper 0.146mg 0.097mg 5%
Zinc 0.61mg 0.04mg 5%
Choline 20.1mg 0.1mg 4%
Folate 14µg 1µg 3%
Protein 3.38g 1.8g 3%
Vitamin B1 0.04mg 0.001mg 3%
Vitamin B2 0.039mg 0.001mg 3%
Sodium 4mg 80mg 3%
Vitamin K 1.9µg 0µg 2%
Potassium 88mg 5mg 2%
Selenium 2.2µg 1.7µg 1%
Vitamin E 0.09mg 0mg 1%
Fats 0.62g 0.2g 1%
Polyunsaturated fat 0.188g 0.047g 1%
Net carbs 17.24g 81.2g N/A
Calcium 7mg 3mg 0%
Sugar 0.9g 57.56g N/A
Saturated fat 0.134g 0.056g 0%
Monounsaturated fat 0.188g 0.08g 0%
Tryptophan 0.049mg 0mg 0%
Threonine 0.129mg 0.035mg 0%
Isoleucine 0.127mg 0.028mg 0%
Leucine 0.212mg 0.066mg 0%
Lysine 0.172mg 0.077mg 0%
Methionine 0.044mg 0.015mg 0%
Phenylalanine 0.133mg 0.042mg 0%
Valine 0.173mg 0.05mg 0%
Histidine 0.079mg 0.017mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Marshmallow
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
0%
Marshmallow
Minerals Daily Need Coverage Score
24%
Buckwheat
7%
Marshmallow

Comparison summary

Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.078g)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 56.66g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 11)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.1)
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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.