Buckwheat vs. Pumpkin — In-Depth Nutrition Comparison
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Important differences between buckwheat and pumpkin
- Buckwheat has more manganese, magnesium, and fiber; however, pumpkin is richer in vitamin A, vitamin C, potassium, vitamin E, and vitamin B2.
- Pumpkin's daily need coverage for vitamin A is 170% more.
- Buckwheat contains 5 times more fiber than pumpkin. Buckwheat contains 2.7g of fiber, while pumpkin contains 0.5g.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Pumpkin, 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 | +325% |
| Contains more CopperCopper | +15% |
| Contains more ZincZinc | +90.6% |
| Contains more PhosphorusPhosphorus | +59.1% |
| Contains more ManganeseManganese | +222.4% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +286.4% |
| Contains less SodiumSodium | -75% |
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 B3Vitamin B3 | +56.7% |
| Contains more Vitamin B5Vitamin B5 | +20.5% |
| Contains more Vitamin B6Vitamin B6 | +26.2% |
| Contains more Vitamin KVitamin K | +72.7% |
| Contains more CholineCholine | +145.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1077.8% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +182.1% |
| Contains more FolateFolate | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Manganese | 0.403mg | 0.125mg | 12% |
| Vitamin C | 0mg | 9mg | 10% |
| Fiber | 2.7g | 0.5g | 9% |
| Magnesium | 51mg | 12mg | 9% |
| Potassium | 88mg | 340mg | 7% |
| Vitamin E | 0.09mg | 1.06mg | 6% |
| Protein | 3.38g | 1g | 5% |
| Vitamin B2 | 0.039mg | 0.11mg | 5% |
| Carbs | 19.94g | 6.5g | 4% |
| Phosphorus | 70mg | 44mg | 4% |
| Zinc | 0.61mg | 0.32mg | 3% |
| Selenium | 2.2µg | 0.3µg | 3% |
| Calories | 92kcal | 26kcal | 3% |
| Vitamin B3 | 0.94mg | 0.6mg | 2% |
| Copper | 0.146mg | 0.127mg | 2% |
| Choline | 20.1mg | 8.2mg | 2% |
| Vitamin K | 1.9µg | 1.1µg | 1% |
| Vitamin B6 | 0.077mg | 0.061mg | 1% |
| Vitamin B5 | 0.359mg | 0.298mg | 1% |
| Folate | 14µg | 16µg | 1% |
| Polyunsaturated fat | 0.188g | 0.005g | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Calcium | 7mg | 21mg | 1% |
| Fats | 0.62g | 0.1g | 1% |
| Net carbs | 17.24g | 6g | N/A |
| Iron | 0.8mg | 0.8mg | 0% |
| Sugar | 0.9g | 2.76g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Saturated fat | 0.134g | 0.052g | 0% |
| Monounsaturated fat | 0.188g | 0.013g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.129mg | 0.029mg | 0% |
| Isoleucine | 0.127mg | 0.031mg | 0% |
| Leucine | 0.212mg | 0.046mg | 0% |
| Lysine | 0.172mg | 0.054mg | 0% |
| Methionine | 0.044mg | 0.011mg | 0% |
| Phenylalanine | 0.133mg | 0.032mg | 0% |
| Valine | 0.173mg | 0.035mg | 0% |
| Histidine | 0.079mg | 0.016mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +238% |
| Contains more FatsFats | +520% |
| Contains more CarbsCarbs | +206.8% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +86% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1346.2% |
| Contains more Poly. FatPolyunsaturated fat | +3660% |
| Contains less Sat. FatSaturated fat | -61.2% |