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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
~equal in
Starch
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~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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