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  6. Buckwheat vs. Seaweed

Buckwheat vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Seaweed

  • Buckwheat has more Manganese, and Vitamin B6, however, Seaweed is higher in Vitamin K, Folate, Iron, Magnesium, Calcium, Vitamin B2, and Vitamin B5.
  • Seaweed covers your daily Vitamin K needs 53% more than Buckwheat.
  • Seaweed contains 39 times less Vitamin B6 than Buckwheat. Buckwheat contains 0.077mg of Vitamin B6, while Seaweed contains 0.002mg.
  • Buckwheat has less Sodium.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Seaweed, kelp, raw.

Infographic

Buckwheat vs Seaweed infographic
Infographic link

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.
Buckwheat
Buckwheat
5
:
5
Seaweed
Seaweed
Contains more Phosphorus +66.7%
Contains less Sodium -98.3%
Contains more Copper +12.3%
Contains more Manganese +101.5%
Contains more Selenium +214.3%
Contains more Calcium +2300%
Contains more Iron +256.3%
Contains more Magnesium +137.3%
Contains more Zinc +101.6%
Equal in Potassium - 89
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +66.7%
Contains less Sodium -98.3%
Contains more Copper +12.3%
Contains more Manganese +101.5%
Contains more Selenium +214.3%
Contains more Calcium +2300%
Contains more Iron +256.3%
Contains more Magnesium +137.3%
Contains more Zinc +101.6%
Equal in Potassium - 89

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.
Buckwheat
Buckwheat
2
:
8
Seaweed
Seaweed
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +3750%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B5 +78.8%
Contains more Folate +1185.7%
Contains more Vitamin K +3373.7%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +3750%
Contains more Vitamin A +∞%
Contains more Vitamin E +866.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B5 +78.8%
Contains more Folate +1185.7%
Contains more Vitamin K +3373.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Seaweed
Seaweed
Contains more Protein +101.2%
Contains more Fats +10.7%
Contains more Carbs +108.4%
Contains more Other +1437.2%
Equal in Fats - 0.56
Equal in Water - 81.58
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +101.2%
Contains more Fats +10.7%
Contains more Carbs +108.4%
Contains more Other +1437.2%
Equal in Fats - 0.56
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
0
Seaweed
Seaweed
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +91.8%
Contains more Polyunsaturated fat +300%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -45.7%
Contains more Monounsaturated Fat +91.8%
Contains more Polyunsaturated fat +300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Seaweed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Seaweed Opinion
Net carbs 17.24g 8.27g Buckwheat
Protein 3.38g 1.68g Buckwheat
Fats 0.62g 0.56g Buckwheat
Carbs 19.94g 9.57g Buckwheat
Calories 92kcal 43kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 0.6g Seaweed
Fiber 2.7g 1.3g Buckwheat
Calcium 7mg 168mg Seaweed
Iron 0.8mg 2.85mg Seaweed
Magnesium 51mg 121mg Seaweed
Phosphorus 70mg 42mg Buckwheat
Potassium 88mg 89mg Seaweed
Sodium 4mg 233mg Buckwheat
Zinc 0.61mg 1.23mg Seaweed
Copper 0.146mg 0.13mg Buckwheat
Manganese 0.403mg 0.2mg Buckwheat
Selenium 2.2µg 0.7µg Buckwheat
Vitamin A 0IU 116IU Seaweed
Vitamin A RAE 0µg 6µg Seaweed
Vitamin E 0.09mg 0.87mg Seaweed
Vitamin C 0mg 3mg Seaweed
Vitamin B1 0.04mg 0.05mg Seaweed
Vitamin B2 0.039mg 0.15mg Seaweed
Vitamin B3 0.94mg 0.47mg Buckwheat
Vitamin B5 0.359mg 0.642mg Seaweed
Vitamin B6 0.077mg 0.002mg Buckwheat
Folate 14µg 180µg Seaweed
Vitamin K 1.9µg 66µg Seaweed
Tryptophan 0.049mg 0.048mg Buckwheat
Threonine 0.129mg 0.055mg Buckwheat
Isoleucine 0.127mg 0.076mg Buckwheat
Leucine 0.212mg 0.083mg Buckwheat
Lysine 0.172mg 0.082mg Buckwheat
Methionine 0.044mg 0.025mg Buckwheat
Phenylalanine 0.133mg 0.043mg Buckwheat
Valine 0.173mg 0.072mg Buckwheat
Histidine 0.079mg 0.024mg Buckwheat
Saturated Fat 0.134g 0.247g Buckwheat
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.188g 0.098g Buckwheat
Polyunsaturated fat 0.188g 0.047g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
36%
Seaweed
Minerals Daily Need Coverage Score
24%
Buckwheat
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 51)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.113g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.