Buckwheat vs. Potato — In-Depth Nutrition Comparison
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Important differences between buckwheat and potatoes
- Buckwheat has more manganese and magnesium; however, potatoes are richer in vitamin C, vitamin B6, and potassium.
- Potatoes' daily need coverage for vitamin C is 22% more.
- Buckwheat contains 2 times more magnesium than potatoes. Buckwheat contains 51mg of magnesium, while potatoes contain 23mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of buckwheat is 51.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Potatoes, flesh, and skin, raw.
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 | +121.7% |
| Contains more CopperCopper | +32.7% |
| Contains more ZincZinc | +103.3% |
| Contains more PhosphorusPhosphorus | +22.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +101.5% |
| Contains more SeleniumSelenium | +450% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +383% |
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 | +800% |
| Contains more Vitamin B2Vitamin B2 | +21.9% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more CholineCholine | +66.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +287% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Vitamin B6 | 0.077mg | 0.298mg | 17% |
| Potassium | 88mg | 425mg | 10% |
| Manganese | 0.403mg | 0.2mg | 9% |
| Magnesium | 51mg | 23mg | 7% |
| Starch | 15.29g | 6% | |
| Copper | 0.146mg | 0.11mg | 4% |
| Vitamin B1 | 0.04mg | 0.081mg | 3% |
| Protein | 3.38g | 2.05g | 3% |
| Zinc | 0.61mg | 0.3mg | 3% |
| Selenium | 2.2µg | 0.4µg | 3% |
| Fiber | 2.7g | 2.1g | 2% |
| Phosphorus | 70mg | 57mg | 2% |
| Vitamin B2 | 0.039mg | 0.032mg | 1% |
| Vitamin B5 | 0.359mg | 0.295mg | 1% |
| Choline | 20.1mg | 12.1mg | 1% |
| Polyunsaturated fat | 0.188g | 0.042g | 1% |
| Vitamin B3 | 0.94mg | 1.061mg | 1% |
| Calories | 92kcal | 77kcal | 1% |
| Vitamin E | 0.09mg | 0.01mg | 1% |
| Calcium | 7mg | 12mg | 1% |
| Carbs | 19.94g | 17.49g | 1% |
| Fats | 0.62g | 0.09g | 1% |
| Net carbs | 17.24g | 15.39g | N/A |
| Iron | 0.8mg | 0.81mg | 0% |
| Sugar | 0.9g | 0.82g | N/A |
| Sodium | 4mg | 6mg | 0% |
| Vitamin K | 1.9µg | 2µg | 0% |
| Folate | 14µg | 15µg | 0% |
| Saturated fat | 0.134g | 0.025g | 0% |
| Monounsaturated fat | 0.188g | 0.002g | 0% |
| Tryptophan | 0.049mg | 0.021mg | 0% |
| Threonine | 0.129mg | 0.067mg | 0% |
| Isoleucine | 0.127mg | 0.066mg | 0% |
| Leucine | 0.212mg | 0.098mg | 0% |
| Lysine | 0.172mg | 0.107mg | 0% |
| Methionine | 0.044mg | 0.032mg | 0% |
| Phenylalanine | 0.133mg | 0.081mg | 0% |
| Valine | 0.173mg | 0.103mg | 0% |
| Histidine | 0.079mg | 0.035mg | 0% |
| Fructose | 0.1g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64.9% |
| Contains more FatsFats | +588.9% |
| Contains more CarbsCarbs | +14% |
| Contains more OtherOther | +160.5% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9300% |
| Contains more Poly. FatPolyunsaturated fat | +347.6% |
| Contains less Sat. FatSaturated fat | -81.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +135.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +55% |
| Contains more FructoseFructose | +160% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g