Buckwheat vs. Summer squash — In-Depth Nutrition Comparison
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Differences between buckwheat and summer squash
- Buckwheat is higher in copper, manganese, magnesium, fiber, and iron; however, summer squash is richer in vitamin C, vitamin B6, vitamin B2, and potassium.
- Summer squash's daily need coverage for vitamin C is 19% higher.
- Buckwheat has 3 times more magnesium than summer squash. While buckwheat has 51mg of magnesium, summer squash has only 17mg.
- Summer squash has a lower glycemic index (13) than buckwheat (51).
The food types used in this comparison are Buckwheat groats, roasted, cooked and Squash, summer, all varieties, 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 | +200% |
| Contains more IronIron | +128.6% |
| Contains more CopperCopper | +186.3% |
| Contains more ZincZinc | +110.3% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains more ManganeseManganese | +130.3% |
| Contains more SeleniumSelenium | +1000% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +197.7% |
| Contains less SodiumSodium | -50% |
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 | +93% |
| Contains more Vitamin B5Vitamin B5 | +131.6% |
| Contains more CholineCholine | +200% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +264.1% |
| Contains more Vitamin B6Vitamin B6 | +183.1% |
| Contains more Vitamin KVitamin K | +57.9% |
| Contains more FolateFolate | +107.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 17mg | 19% |
| Copper | 0.146mg | 0.051mg | 11% |
| Vitamin B6 | 0.077mg | 0.218mg | 11% |
| Manganese | 0.403mg | 0.175mg | 10% |
| Magnesium | 51mg | 17mg | 8% |
| Vitamin B2 | 0.039mg | 0.142mg | 8% |
| Carbs | 19.94g | 3.35g | 6% |
| Iron | 0.8mg | 0.35mg | 6% |
| Fiber | 2.7g | 1.1g | 6% |
| Phosphorus | 70mg | 38mg | 5% |
| Potassium | 88mg | 262mg | 5% |
| Calories | 92kcal | 16kcal | 4% |
| Selenium | 2.2µg | 0.2µg | 4% |
| Vitamin B5 | 0.359mg | 0.155mg | 4% |
| Protein | 3.38g | 1.21g | 4% |
| Folate | 14µg | 29µg | 4% |
| Zinc | 0.61mg | 0.29mg | 3% |
| Vitamin B3 | 0.94mg | 0.487mg | 3% |
| Choline | 20.1mg | 6.7mg | 2% |
| Polyunsaturated fat | 0.188g | 0.089g | 1% |
| Vitamin K | 1.9µg | 3µg | 1% |
| Vitamin B1 | 0.04mg | 0.048mg | 1% |
| Fructose | 0.1g | 0.95g | 1% |
| Fats | 0.62g | 0.18g | 1% |
| Calcium | 7mg | 15mg | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Net carbs | 17.24g | 2.25g | N/A |
| Sugar | 0.9g | 2.2g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.09mg | 0.12mg | 0% |
| Saturated fat | 0.134g | 0.044g | 0% |
| Monounsaturated fat | 0.188g | 0.016g | 0% |
| Tryptophan | 0.049mg | 0.011mg | 0% |
| Threonine | 0.129mg | 0.028mg | 0% |
| Isoleucine | 0.127mg | 0.042mg | 0% |
| Leucine | 0.212mg | 0.069mg | 0% |
| Lysine | 0.172mg | 0.065mg | 0% |
| Methionine | 0.044mg | 0.017mg | 0% |
| Phenylalanine | 0.133mg | 0.041mg | 0% |
| Valine | 0.173mg | 0.053mg | 0% |
| Histidine | 0.079mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +179.3% |
| Contains more FatsFats | +244.4% |
| Contains more CarbsCarbs | +495.2% |
| Contains more WaterWater | +25.1% |
| Contains more OtherOther | +44.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +1075% |
| Contains more Poly. FatPolyunsaturated fat | +111.2% |
| Contains less Sat. FatSaturated fat | -67.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +1233.3% |
| Contains more GlucoseGlucose | +275% |
| Contains more FructoseFructose | +850% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
