Buckwheat vs. Mashed potato — In-Depth Nutrition Comparison
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How are buckwheat and mashed potato different?
- Buckwheat is higher in manganese, copper, magnesium, iron, and fiber; however, mashed potato is richer in potassium and polyunsaturated fat.
- Daily need coverage for manganese for buckwheat is 13% higher.
- Buckwheat contains 4 times more copper than mashed potato. While buckwheat contains 0.146mg of copper, mashed potato contains only 0.035mg.
- Buckwheat has less sodium.
- Buckwheat has a lower glycemic index (51) than mashed potato (87).
Buckwheat groats, roasted, cooked and Fast foods, potato, mashed are the varieties 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.
| Contains more MagnesiumMagnesium | +240% |
| Contains more IronIron | +158.1% |
| Contains more CopperCopper | +317.1% |
| Contains more ZincZinc | +177.3% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +311.2% |
| Contains more SeleniumSelenium | +175% |
| Contains more CalciumCalcium | +157.1% |
| Contains more PotassiumPotassium | +225% |
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 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +55.6% |
| Contains more CholineCholine | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +366.7% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +210.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.403mg | 0.098mg | 13% |
| Sodium | 4mg | 306mg | 13% |
| Copper | 0.146mg | 0.035mg | 12% |
| Magnesium | 51mg | 15mg | 9% |
| Polyunsaturated fat | 0.188g | 1.342g | 8% |
| Vitamin B5 | 0.359mg | 7% | |
| Potassium | 88mg | 286mg | 6% |
| Iron | 0.8mg | 0.31mg | 6% |
| Fiber | 2.7g | 1.3g | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Starch | 12.1g | 5% | |
| Zinc | 0.61mg | 0.22mg | 4% |
| Vitamin B6 | 0.077mg | 0.12mg | 3% |
| Selenium | 2.2µg | 0.8µg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Vitamin K | 1.9µg | 5.9µg | 3% |
| Fats | 0.62g | 2.82g | 3% |
| Protein | 3.38g | 1.65g | 3% |
| Vitamin B2 | 0.039mg | 0.015mg | 2% |
| Phosphorus | 70mg | 59mg | 2% |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Vitamin E | 0.09mg | 0.42mg | 2% |
| Carbs | 19.94g | 14.65g | 2% |
| Saturated fat | 0.134g | 0.577g | 2% |
| Vitamin B3 | 0.94mg | 1.08mg | 1% |
| Choline | 20.1mg | 13.4mg | 1% |
| Monounsaturated fat | 0.188g | 0.72g | 1% |
| Calcium | 7mg | 18mg | 1% |
| Folate | 14µg | 9µg | 1% |
| Calories | 92kcal | 89kcal | 0% |
| Net carbs | 17.24g | 13.35g | N/A |
| Sugar | 0.9g | 0.5g | N/A |
| Trans fat | 0.105g | 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 | 0.2g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +104.8% |
| Contains more CarbsCarbs | +36.1% |
| Contains more FatsFats | +354.8% |
| Contains more OtherOther | +193% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -76.8% |
| Contains more Mono. FatMonounsaturated fat | +283% |
| Contains more Poly. FatPolyunsaturated fat | +613.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +300% |
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +100% |
~equal in
Glucose
~0.2g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
