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  6. Buckwheat vs. Olive

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 , and Calcium.
  • Olive covers your daily need of 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 Saturated Fat 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

Buckwheat vs Olive 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
7
:
3
Olive
Olive
Contains more Magnesium +1175%
Contains more Phosphorus +2233.3%
Contains more Potassium +1000%
Contains less Sodium -99.5%
Contains more Zinc +177.3%
Contains more Manganese +1915%
Contains more Selenium +144.4%
Contains more Calcium +1157.1%
Contains more Iron +312.5%
Contains more Copper +71.9%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +1175%
Contains more Phosphorus +2233.3%
Contains more Potassium +1000%
Contains less Sodium -99.5%
Contains more Zinc +177.3%
Contains more Manganese +1915%
Contains more Selenium +144.4%
Contains more Calcium +1157.1%
Contains more Iron +312.5%
Contains more Copper +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.
Buckwheat
Buckwheat
7
:
3
Olive
Olive
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2440.5%
Contains more Vitamin B5 +2293.3%
Contains more Vitamin B6 +755.6%
Contains more Folate +∞%
Contains more Vitamin K +35.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1733.3%
Contains more Vitamin C +∞%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +2440.5%
Contains more Vitamin B5 +2293.3%
Contains more Vitamin B6 +755.6%
Contains more Folate +∞%
Contains more Vitamin K +35.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1733.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Olive
Olive
Contains more Protein +302.4%
Contains more Carbs +218.5%
Contains more Fats +1622.6%
Contains more Other +418.6%
Equal in Water - 79.99
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +302.4%
Contains more Carbs +218.5%
Contains more Fats +1622.6%
Contains more Other +418.6%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Olive
Olive
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +4095.7%
Contains more Polyunsaturated fat +384.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +4095.7%
Contains more Polyunsaturated fat +384.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Olive Opinion
Net carbs 17.24g 3.06g Buckwheat
Protein 3.38g 0.84g Buckwheat
Fats 0.62g 10.68g Olive
Carbs 19.94g 6.26g Buckwheat
Calories 92kcal 115kcal Olive
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Olive
Fiber 2.7g 3.2g Olive
Calcium 7mg 88mg Olive
Iron 0.8mg 3.3mg Olive
Magnesium 51mg 4mg Buckwheat
Phosphorus 70mg 3mg Buckwheat
Potassium 88mg 8mg Buckwheat
Sodium 4mg 735mg Buckwheat
Zinc 0.61mg 0.22mg Buckwheat
Copper 0.146mg 0.251mg Olive
Manganese 0.403mg 0.02mg Buckwheat
Selenium 2.2µg 0.9µg Buckwheat
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 0.09mg 1.65mg Olive
Vitamin C 0mg 0.9mg Olive
Vitamin B1 0.04mg 0.003mg Buckwheat
Vitamin B2 0.039mg 0mg Buckwheat
Vitamin B3 0.94mg 0.037mg Buckwheat
Vitamin B5 0.359mg 0.015mg Buckwheat
Vitamin B6 0.077mg 0.009mg Buckwheat
Folate 14µg 0µg Buckwheat
Vitamin K 1.9µg 1.4µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg 0.026mg Buckwheat
Isoleucine 0.127mg 0.031mg Buckwheat
Leucine 0.212mg 0.05mg Buckwheat
Lysine 0.172mg 0.032mg Buckwheat
Methionine 0.044mg 0.012mg Buckwheat
Phenylalanine 0.133mg 0.029mg Buckwheat
Valine 0.173mg 0.038mg Buckwheat
Histidine 0.079mg 0.023mg Buckwheat
Saturated Fat 0.134g 1.415g Buckwheat
Monounsaturated Fat 0.188g 7.888g Olive
Polyunsaturated fat 0.188g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Olive
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
6%
Olive
Minerals Daily Need Coverage Score
24%
Buckwheat
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 731mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.281g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.1)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.