Buckwheat vs. Olive — In-Depth Nutrition Comparison
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Summary of differences between buckwheat and olive
- Buckwheat has more manganese, magnesium, phosphorus, and vitamin B5, while olive has more iron, copper, vitamin E, calcium, and vitamin A.
- Olive covers your daily need for sodium, 32% more than buckwheat.
- Buckwheat contains 24 times more vitamin B5 than olive. While buckwheat contains 0.359mg of vitamin B5, olive contains only 0.015mg.
- The amount of sodium in buckwheat is lower.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Olives, ripe, canned (small-extra large).
Infographic
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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 | +1175% |
| Contains more PotassiumPotassium | +1000% |
| Contains more ZincZinc | +177.3% |
| Contains more PhosphorusPhosphorus | +2233.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +1915% |
| Contains more SeleniumSelenium | +144.4% |
| Contains more CalciumCalcium | +1157.1% |
| Contains more IronIron | +312.5% |
| Contains more CopperCopper | +71.9% |
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 B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2440.5% |
| Contains more Vitamin B5Vitamin B5 | +2293.3% |
| Contains more Vitamin B6Vitamin B6 | +755.6% |
| Contains more Vitamin KVitamin K | +35.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +95.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4mg | 735mg | 32% |
| Iron | 0.8mg | 3.3mg | 31% |
| Monounsaturated fat | 0.188g | 7.888g | 19% |
| Manganese | 0.403mg | 0.02mg | 17% |
| Fats | 0.62g | 10.68g | 15% |
| Copper | 0.146mg | 0.251mg | 12% |
| Magnesium | 51mg | 4mg | 11% |
| Phosphorus | 70mg | 3mg | 10% |
| Vitamin E | 0.09mg | 1.65mg | 10% |
| Calcium | 7mg | 88mg | 8% |
| Vitamin B5 | 0.359mg | 0.015mg | 7% |
| Saturated fat | 0.134g | 1.415g | 6% |
| Vitamin B3 | 0.94mg | 0.037mg | 6% |
| Protein | 3.38g | 0.84g | 5% |
| Carbs | 19.94g | 6.26g | 5% |
| Polyunsaturated fat | 0.188g | 0.911g | 5% |
| Vitamin B6 | 0.077mg | 0.009mg | 5% |
| Zinc | 0.61mg | 0.22mg | 4% |
| Folate | 14µg | 0µg | 4% |
| Vitamin B2 | 0.039mg | 0mg | 3% |
| Vitamin B1 | 0.04mg | 0.003mg | 3% |
| Selenium | 2.2µg | 0.9µg | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Fiber | 2.7g | 3.2g | 2% |
| Potassium | 88mg | 8mg | 2% |
| Choline | 20.1mg | 10.3mg | 2% |
| Calories | 92kcal | 115kcal | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 17.24g | 3.06g | N/A |
| Sugar | 0.9g | 0g | N/A |
| Vitamin K | 1.9µg | 1.4µg | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0.026mg | 0% |
| Isoleucine | 0.127mg | 0.031mg | 0% |
| Leucine | 0.212mg | 0.05mg | 0% |
| Lysine | 0.172mg | 0.032mg | 0% |
| Methionine | 0.044mg | 0.012mg | 0% |
| Phenylalanine | 0.133mg | 0.029mg | 0% |
| Valine | 0.173mg | 0.038mg | 0% |
| Histidine | 0.079mg | 0.023mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +302.4% |
| Contains more CarbsCarbs | +218.5% |
| Contains more FatsFats | +1622.6% |
| Contains more OtherOther | +418.6% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +4095.7% |
| Contains more Poly. FatPolyunsaturated fat | +384.6% |
