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  6. Buckwheat vs. Potato salad

Buckwheat vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between buckwheat and potato salad

  • Buckwheat has more manganese, magnesium, and fiber; however, potato salad has more vitamin C, polyunsaturated fat, and monounsaturated fat.
  • Daily need coverage for sodium for potato salad is 23% higher.
  • Potato salad has 4 times less manganese than buckwheat. Buckwheat has 0.403mg of manganese, while potato salad has 0.101mg.
  • Buckwheat is lower in saturated fat.

Food types used in this article are Buckwheat groats, roasted, cooked and Potato salad, home-prepared.

Infographic

Buckwheat vs Potato salad 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.
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +240%
Contains more IronIron +23.1%
Contains more CopperCopper +23.7%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +299%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +188.6%
Contains more SeleniumSelenium +86.4%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more Vitamin B6Vitamin B6 +83.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.89mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Potato salad DV% diff.
Polyunsaturated fat 0.188g 3.737g 24%
Sodium 4mg 529mg 23%
Cholesterol 0mg 68mg 23%
Manganese 0.403mg 0.101mg 13%
Fats 0.62g 8.2g 12%
Vitamin C 0mg 10mg 11%
Magnesium 51mg 15mg 9%
Fiber 2.7g 1.3g 6%
Saturated fat 0.134g 1.429g 6%
Monounsaturated fat 0.188g 2.48g 6%
Potassium 88mg 254mg 5%
Vitamin B6 0.077mg 0.141mg 5%
Choline 20.1mg 4%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.359mg 0.534mg 4%
Selenium 2.2µg 4.1µg 3%
Calories 92kcal 143kcal 3%
Vitamin B1 0.04mg 0.077mg 3%
Carbs 19.94g 11.17g 3%
Zinc 0.61mg 0.31mg 3%
Phosphorus 70mg 52mg 3%
Copper 0.146mg 0.118mg 3%
Folate 14µg 7µg 2%
Vitamin B2 0.039mg 0.06mg 2%
Iron 0.8mg 0.65mg 2%
Vitamin K 1.9µg 2%
Calcium 7mg 19mg 1%
Vitamin E 0.09mg 1%
Protein 3.38g 2.68g 1%
Net carbs 17.24g 9.87g N/A
Sugar 0.9g N/A
Vitamin B3 0.94mg 0.89mg 0%
Tryptophan 0.049mg 0.042mg 0%
Threonine 0.129mg 0.116mg 0%
Isoleucine 0.127mg 0.141mg 0%
Leucine 0.212mg 0.202mg 0%
Lysine 0.172mg 0.171mg 0%
Methionine 0.044mg 0.066mg 0%
Phenylalanine 0.133mg 0.135mg 0%
Valine 0.173mg 0.172mg 0%
Histidine 0.079mg 0.062mg 0%
Fructose 0.1g 0%

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +26.1%
Contains more CarbsCarbs +78.5%
Contains more FatsFats +1222.6%
Contains more OtherOther +353.5%
~equal in Water ~76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +1219.1%
Contains more Poly. FatPolyunsaturated fat +1887.8%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.