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  6. Buckwheat vs. Shiitake

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 of Vitamin B5 23% more than Buckwheat.
  • Buckwheat contains 3 times more Magnesium than Shiitake. Buckwheat contains 51mg of Magnesium, while Shiitake contains 20mg.

Buckwheat groats, roasted, cooked and Mushrooms, shiitake, raw types were used in this article.

Infographic

Buckwheat vs Shiitake 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.
Buckwheat
Buckwheat
6
:
4
Shiitake
Shiitake
Contains more Calcium +250%
Contains more Iron +95.1%
Contains more Magnesium +155%
Contains less Sodium -55.6%
Contains more Manganese +75.2%
Contains more Phosphorus +60%
Contains more Potassium +245.5%
Contains more Zinc +68.9%
Contains more Selenium +159.1%
Equal in Copper - 0.142
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Shiitake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +250%
Contains more Iron +95.1%
Contains more Magnesium +155%
Contains less Sodium -55.6%
Contains more Manganese +75.2%
Contains more Phosphorus +60%
Contains more Potassium +245.5%
Contains more Zinc +68.9%
Contains more Selenium +159.1%
Equal in Copper - 0.142

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.
Buckwheat
Buckwheat
7
:
5
Shiitake
Shiitake
Contains more Vitamin B1 +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +456.4%
Contains more Vitamin B3 +312.4%
Contains more Vitamin B5 +317.8%
Contains more Vitamin B6 +280.5%
Equal in Folate - 13
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Shiitake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin B1 +166.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +456.4%
Contains more Vitamin B3 +312.4%
Contains more Vitamin B5 +317.8%
Contains more Vitamin B6 +280.5%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Shiitake
Shiitake
Contains more Protein +50.9%
Contains more Fats +26.5%
Contains more Carbs +193.7%
Contains more Water +18.7%
Contains more Other +72.1%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Shiitake
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more Protein +50.9%
Contains more Fats +26.5%
Contains more Carbs +193.7%
Contains more Water +18.7%
Contains more Other +72.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Shiitake
Shiitake
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +1090%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Shiitake
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 2.38 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +1090%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Shiitake Opinion
Net carbs 17.24g 4.29g Buckwheat
Protein 3.38g 2.24g Buckwheat
Fats 0.62g 0.49g Buckwheat
Carbs 19.94g 6.79g Buckwheat
Calories 92kcal 34kcal Buckwheat
Fructose 0.1g 0g Buckwheat
Sugar 0.9g 2.38g Buckwheat
Fiber 2.7g 2.5g Buckwheat
Calcium 7mg 2mg Buckwheat
Iron 0.8mg 0.41mg Buckwheat
Magnesium 51mg 20mg Buckwheat
Phosphorus 70mg 112mg Shiitake
Potassium 88mg 304mg Shiitake
Sodium 4mg 9mg Buckwheat
Zinc 0.61mg 1.03mg Shiitake
Copper 0.146mg 0.142mg Buckwheat
Manganese 0.403mg 0.23mg Buckwheat
Selenium 2.2µg 5.7µg Shiitake
Vitamin E 0.09mg Buckwheat
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin B1 0.04mg 0.015mg Buckwheat
Vitamin B2 0.039mg 0.217mg Shiitake
Vitamin B3 0.94mg 3.877mg Shiitake
Vitamin B5 0.359mg 1.5mg Shiitake
Vitamin B6 0.077mg 0.293mg Shiitake
Folate 14µg 13µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.011mg Buckwheat
Threonine 0.129mg 0.134mg Shiitake
Isoleucine 0.127mg 0.111mg Buckwheat
Leucine 0.212mg 0.189mg Buckwheat
Lysine 0.172mg 0.134mg Buckwheat
Methionine 0.044mg 0.033mg Buckwheat
Phenylalanine 0.133mg 0.111mg Buckwheat
Valine 0.173mg 0.145mg Buckwheat
Histidine 0.079mg 0.056mg Buckwheat
Saturated Fat 0.134g Shiitake
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

Which food is preferable for your diet?

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

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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%
Buckwheat
25%
Shiitake
Minerals Daily Need Coverage Score
24%
Buckwheat
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 19)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $1.1)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is richer in minerals?
?
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?
?
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.

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.