Buckwheat vs. Onion — In-Depth Nutrition Comparison
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Important differences between buckwheat and onions
- Buckwheat has more manganese, copper, magnesium, iron, phosphorus, and vitamin B3; however, onions are richer in vitamin C.
- Buckwheat's daily need coverage for manganese is 12% more.
- Buckwheat contains 8 times more vitamin B3 than onions. Buckwheat contains 0.94mg of vitamin B3, while onions contain 0.116mg.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of onions is 15.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Onions, raw.
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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 | +410% |
| Contains more IronIron | +281% |
| Contains more CopperCopper | +274.4% |
| Contains more ZincZinc | +258.8% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains more ManganeseManganese | +212.4% |
| Contains more SeleniumSelenium | +340% |
| Contains more CalciumCalcium | +228.6% |
| Contains more PotassiumPotassium | +65.9% |
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 EVitamin E | +350% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B3Vitamin B3 | +710.3% |
| Contains more Vitamin B5Vitamin B5 | +191.9% |
| Contains more Vitamin KVitamin K | +375% |
| Contains more CholineCholine | +229.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more FolateFolate | +35.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.146mg | 0.039mg | 12% |
| Manganese | 0.403mg | 0.129mg | 12% |
| Magnesium | 51mg | 10mg | 10% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Iron | 0.8mg | 0.21mg | 7% |
| Phosphorus | 70mg | 29mg | 6% |
| Protein | 3.38g | 1.1g | 5% |
| Vitamin B5 | 0.359mg | 0.123mg | 5% |
| Vitamin B3 | 0.94mg | 0.116mg | 5% |
| Carbs | 19.94g | 9.34g | 4% |
| Fiber | 2.7g | 1.7g | 4% |
| Zinc | 0.61mg | 0.17mg | 4% |
| Selenium | 2.2µg | 0.5µg | 3% |
| Vitamin B6 | 0.077mg | 0.12mg | 3% |
| Calories | 92kcal | 40kcal | 3% |
| Choline | 20.1mg | 6.1mg | 3% |
| Potassium | 88mg | 146mg | 2% |
| Calcium | 7mg | 23mg | 2% |
| Vitamin K | 1.9µg | 0.4µg | 1% |
| Polyunsaturated fat | 0.188g | 0.017g | 1% |
| Folate | 14µg | 19µg | 1% |
| Vitamin B2 | 0.039mg | 0.027mg | 1% |
| Vitamin B1 | 0.04mg | 0.046mg | 1% |
| Fats | 0.62g | 0.1g | 1% |
| Fructose | 0.1g | 1.29g | 1% |
| Net carbs | 17.24g | 7.64g | N/A |
| Sugar | 0.9g | 4.24g | N/A |
| Sodium | 4mg | 4mg | 0% |
| Vitamin E | 0.09mg | 0.02mg | 0% |
| Saturated fat | 0.134g | 0.042g | 0% |
| Monounsaturated fat | 0.188g | 0.013g | 0% |
| Tryptophan | 0.049mg | 0.014mg | 0% |
| Threonine | 0.129mg | 0.021mg | 0% |
| Isoleucine | 0.127mg | 0.014mg | 0% |
| Leucine | 0.212mg | 0.025mg | 0% |
| Lysine | 0.172mg | 0.039mg | 0% |
| Methionine | 0.044mg | 0.002mg | 0% |
| Phenylalanine | 0.133mg | 0.025mg | 0% |
| Valine | 0.173mg | 0.021mg | 0% |
| Histidine | 0.079mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +207.3% |
| Contains more FatsFats | +520% |
| Contains more CarbsCarbs | +113.5% |
| Contains more OtherOther | +22.9% |
| Contains more WaterWater | +17.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1346.2% |
| Contains more Poly. FatPolyunsaturated fat | +1005.9% |
| Contains less Sat. FatSaturated fat | -68.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +147.5% |
| Contains more GlucoseGlucose | +885% |
| Contains more FructoseFructose | +1190% |
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