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  6. Buckwheat vs. Minestrone

Buckwheat vs. Minestrone — In-Depth Nutrition Comparison

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Significant differences between buckwheat and minestrone

  • Buckwheat is richer in magnesium, manganese, copper, fiber, phosphorus, and iron, while minestrone is higher in vitamin A.
  • Minestrone covers your daily vitamin A needs 19% more than buckwheat.
  • Buckwheat has 17 times more magnesium than minestrone. Buckwheat has 51mg of magnesium, while minestrone has 3mg.
  • Buckwheat is lower in sodium.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Buckwheat vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1600%
Contains more IronIron +110.5%
Contains more CopperCopper +186.3%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +204.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +165.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +47.7%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B5Vitamin B5 +156.4%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Buckwheat Minestrone DV% diff.
Manganese 0.403mg 0.152mg 11%
Magnesium 51mg 3mg 11%
Sodium 4mg 254mg 11%
Copper 0.146mg 0.051mg 11%
Fiber 2.7g 0.4g 9%
Phosphorus 70mg 23mg 7%
Vitamin A 0µg 49µg 5%
Iron 0.8mg 0.38mg 5%
Carbs 19.94g 4.66g 5%
Vitamin B5 0.359mg 0.14mg 4%
Selenium 2.2µg 4%
Choline 20.1mg 4%
Vitamin B3 0.94mg 0.391mg 3%
Vitamin B6 0.077mg 0.041mg 3%
Zinc 0.61mg 0.31mg 3%
Protein 3.38g 1.77g 3%
Calories 92kcal 34kcal 3%
Vitamin B2 0.039mg 0.018mg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.188g 0.46g 2%
Vitamin B1 0.04mg 0.022mg 2%
Vitamin E 0.09mg 1%
Vitamin C 0mg 0.5mg 1%
Fats 0.62g 1.04g 1%
Calcium 7mg 14mg 1%
Potassium 88mg 130mg 1%
Net carbs 17.24g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.9g N/A
Folate 14µg 15µg 0%
Saturated fat 0.134g 0.23g 0%
Monounsaturated fat 0.188g 0.29g 0%
Tryptophan 0.049mg 0.013mg 0%
Threonine 0.129mg 0.043mg 0%
Isoleucine 0.127mg 0.054mg 0%
Leucine 0.212mg 0.098mg 0%
Lysine 0.172mg 0.076mg 0%
Methionine 0.044mg 0.018mg 0%
Phenylalanine 0.133mg 0.064mg 0%
Valine 0.173mg 0.074mg 0%
Histidine 0.079mg 0.03mg 0%
Fructose 0.1g 0%

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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +91%
Contains more CarbsCarbs +327.9%
Contains more FatsFats +67.7%
Contains more WaterWater +20.8%
Contains more OtherOther +179.1%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Mono. FatMonounsaturated fat +54.3%
Contains more Poly. FatPolyunsaturated fat +144.7%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.