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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.

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.
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 14% 0.6% 27% 15% 47% 28% 48% 1.2% 30% 31%
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%
~equal in Copper ~0.142mg

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 0% 0% 0% 6% 3.8% 50% 73% 90% 68% 0% 0% 9.8% 0%
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%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~13µg

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% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
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
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
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 SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +1090%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 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?

ok
ok
is better in case of low diet
Buckwheat Shiitake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
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.