Buckwheat vs. Shiitake — In-Depth Nutrition Comparison
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How are buckwheat and shiitake different?
- Buckwheat is richer in manganese and magnesium, while shiitake is higher in vitamin B5, vitamin B3, vitamin B6, vitamin B2, selenium, potassium, and phosphorus.
- Shiitake covers your daily need for vitamin B5, 23% more than buckwheat.
- Buckwheat contains 3 times more magnesium than shiitake. Buckwheat contains 51mg of magnesium, while shiitake contains 20mg.
- Buckwheat has a higher glycemic index (51) than shiitake (32).
Buckwheat groats, roasted, cooked and Mushrooms, shiitake, raw types were 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 | +155% |
| Contains more CalciumCalcium | +250% |
| Contains more IronIron | +95.1% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +75.2% |
| Contains more PotassiumPotassium | +245.5% |
| Contains more ZincZinc | +68.9% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains more SeleniumSelenium | +159.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +456.4% |
| Contains more Vitamin B3Vitamin B3 | +312.4% |
| Contains more Vitamin B5Vitamin B5 | +317.8% |
| Contains more Vitamin B6Vitamin B6 | +280.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50.9% |
| Contains more FatsFats | +26.5% |
| Contains more CarbsCarbs | +193.7% |
| Contains more WaterWater | +18.7% |
| Contains more OtherOther | +72.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +1090% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B5 | 0.359mg | 1.5mg | 23% |
| Vitamin B3 | 0.94mg | 3.877mg | 18% |
| Vitamin B6 | 0.077mg | 0.293mg | 17% |
| Vitamin B2 | 0.039mg | 0.217mg | 14% |
| Manganese | 0.403mg | 0.23mg | 8% |
| Magnesium | 51mg | 20mg | 7% |
| Potassium | 88mg | 304mg | 6% |
| Phosphorus | 70mg | 112mg | 6% |
| Selenium | 2.2µg | 5.7µg | 6% |
| Iron | 0.8mg | 0.41mg | 5% |
| Choline | 20.1mg | 4% | |
| Carbs | 19.94g | 6.79g | 4% |
| Zinc | 0.61mg | 1.03mg | 4% |
| Calories | 92kcal | 34kcal | 3% |
| Vitamin K | 1.9µg | 2% | |
| Protein | 3.38g | 2.24g | 2% |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Polyunsaturated fat | 0.188g | 1% | |
| Fiber | 2.7g | 2.5g | 1% |
| Calcium | 7mg | 2mg | 1% |
| Saturated fat | 0.134g | 1% | |
| Vitamin E | 0.09mg | 1% | |
| Fats | 0.62g | 0.49g | 0% |
| Net carbs | 17.24g | 4.29g | N/A |
| Sugar | 0.9g | 2.38g | N/A |
| Copper | 0.146mg | 0.142mg | 0% |
| Sodium | 4mg | 9mg | 0% |
| Folate | 14µg | 13µg | 0% |
| Monounsaturated fat | 0.188g | 0% | |
| Tryptophan | 0.049mg | 0.011mg | 0% |
| Threonine | 0.129mg | 0.134mg | 0% |
| Isoleucine | 0.127mg | 0.111mg | 0% |
| Leucine | 0.212mg | 0.189mg | 0% |
| Lysine | 0.172mg | 0.134mg | 0% |
| Methionine | 0.044mg | 0.033mg | 0% |
| Phenylalanine | 0.133mg | 0.111mg | 0% |
| Valine | 0.173mg | 0.145mg | 0% |
| Histidine | 0.079mg | 0.056mg | 0% |
| Fructose | 0.1g | 0g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
24%
24%
Comparison summary
Which food is lower in Cholesterol?
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Shiitake is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Shiitake is lower in glycemic index (difference - 19)
Which food is cheaper?
Shiitake is cheaper (difference - $1.1)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.