Buckwheat vs. Salsa — In-Depth Nutrition Comparison
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How are buckwheat and salsa different?
- Buckwheat is richer in magnesium, phosphorus, copper, and fiber, while salsa is higher in iron, vitamin A, vitamin B6, and potassium.
- Salsa covers your daily need for sodium, 19% more than buckwheat.
- Buckwheat contains 4 times more zinc than salsa. Buckwheat contains 0.61mg of zinc, while salsa contains 0.17mg.
- Buckwheat is lower in sodium.
Buckwheat groats, roasted, cooked and USDA Commodity, salsa types were used in this article.
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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 | +218.8% |
| Contains more CopperCopper | +52.1% |
| Contains more ZincZinc | +258.8% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +450% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +206.8% |
| Contains more IronIron | +180% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin B6Vitamin B6 | +93.5% |
| Contains more FolateFolate | +35.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4mg | 430mg | 19% |
| Manganese | 0.403mg | 18% | |
| Iron | 0.8mg | 2.24mg | 18% |
| Magnesium | 51mg | 16mg | 8% |
| Vitamin B5 | 0.359mg | 7% | |
| Vitamin B6 | 0.077mg | 0.149mg | 6% |
| Copper | 0.146mg | 0.096mg | 6% |
| Phosphorus | 70mg | 30mg | 6% |
| Potassium | 88mg | 270mg | 5% |
| Fiber | 2.7g | 1.4g | 5% |
| Protein | 3.38g | 1.5g | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Choline | 20.1mg | 4% | |
| Carbs | 19.94g | 7g | 4% |
| Zinc | 0.61mg | 0.17mg | 4% |
| Selenium | 2.2µg | 0.4µg | 3% |
| Calories | 92kcal | 36kcal | 3% |
| Vitamin A | 0µg | 28µg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Folate | 14µg | 19µg | 1% |
| Polyunsaturated fat | 0.188g | 0.107g | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Vitamin B3 | 0.94mg | 1.08mg | 1% |
| Vitamin B2 | 0.039mg | 0.03mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Calcium | 7mg | 12mg | 1% |
| Fats | 0.62g | 0.2g | 1% |
| Net carbs | 17.24g | 5.6g | N/A |
| Sugar | 0.9g | N/A | |
| Saturated fat | 0.134g | 0.029g | 0% |
| Monounsaturated fat | 0.188g | 0.016g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.3% |
| Contains more FatsFats | +210% |
| Contains more CarbsCarbs | +184.9% |
| Contains more WaterWater | +18.6% |
| Contains more OtherOther | +272.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1075% |
| Contains more Poly. FatPolyunsaturated fat | +75.7% |
| Contains less Sat. FatSaturated fat | -78.4% |
