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  6. Buckwheat vs. Summer squash

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.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Squash, summer, all varieties, raw.

Infographic

Buckwheat vs Summer squash 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
7
:
3
Summer squash
Summer squash
Contains more Iron +128.6%
Contains more Magnesium +200%
Contains more Phosphorus +84.2%
Contains more Zinc +110.3%
Contains more Copper +186.3%
Contains more Manganese +130.3%
Contains more Selenium +1000%
Contains more Calcium +114.3%
Contains more Potassium +197.7%
Contains less Sodium -50%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Iron +128.6%
Contains more Magnesium +200%
Contains more Phosphorus +84.2%
Contains more Zinc +110.3%
Contains more Copper +186.3%
Contains more Manganese +130.3%
Contains more Selenium +1000%
Contains more Calcium +114.3%
Contains more Potassium +197.7%
Contains less Sodium -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.
Buckwheat
Buckwheat
2
:
8
Summer squash
Summer squash
Contains more Vitamin B3 +93%
Contains more Vitamin B5 +131.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +264.1%
Contains more Vitamin B6 +183.1%
Contains more Folate +107.1%
Contains more Vitamin K +57.9%
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin B3 +93%
Contains more Vitamin B5 +131.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +264.1%
Contains more Vitamin B6 +183.1%
Contains more Folate +107.1%
Contains more Vitamin K +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Summer squash
Summer squash
Contains more Protein +179.3%
Contains more Fats +244.4%
Contains more Carbs +495.2%
Contains more Water +25.1%
Contains more Other +44.2%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +179.3%
Contains more Fats +244.4%
Contains more Carbs +495.2%
Contains more Water +25.1%
Contains more Other +44.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +1075%
Contains more Polyunsaturated fat +111.2%
Contains less Saturated Fat -67.2%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +1075%
Contains more Polyunsaturated fat +111.2%
Contains less Saturated Fat -67.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Summer squash
Summer squash
Contains more Sucrose +1233.3%
Contains more Glucose +275%
Contains more Fructose +850%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Summer squash
2% 43% 55%
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 Sucrose +1233.3%
Contains more Glucose +275%
Contains more Fructose +850%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Summer squash Opinion
Net carbs 17.24g 2.25g Buckwheat
Protein 3.38g 1.21g Buckwheat
Fats 0.62g 0.18g Buckwheat
Carbs 19.94g 3.35g Buckwheat
Calories 92kcal 16kcal Buckwheat
Fructose 0.1g 0.95g Summer squash
Sugar 0.9g 2.2g Buckwheat
Fiber 2.7g 1.1g Buckwheat
Calcium 7mg 15mg Summer squash
Iron 0.8mg 0.35mg Buckwheat
Magnesium 51mg 17mg Buckwheat
Phosphorus 70mg 38mg Buckwheat
Potassium 88mg 262mg Summer squash
Sodium 4mg 2mg Summer squash
Zinc 0.61mg 0.29mg Buckwheat
Copper 0.146mg 0.051mg Buckwheat
Manganese 0.403mg 0.175mg Buckwheat
Selenium 2.2µg 0.2µg Buckwheat
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.09mg 0.12mg Summer squash
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.04mg 0.048mg Summer squash
Vitamin B2 0.039mg 0.142mg Summer squash
Vitamin B3 0.94mg 0.487mg Buckwheat
Vitamin B5 0.359mg 0.155mg Buckwheat
Vitamin B6 0.077mg 0.218mg Summer squash
Folate 14µg 29µg Summer squash
Vitamin K 1.9µg 3µg Summer squash
Tryptophan 0.049mg 0.011mg Buckwheat
Threonine 0.129mg 0.028mg Buckwheat
Isoleucine 0.127mg 0.042mg Buckwheat
Leucine 0.212mg 0.069mg Buckwheat
Lysine 0.172mg 0.065mg Buckwheat
Methionine 0.044mg 0.017mg Buckwheat
Phenylalanine 0.133mg 0.041mg Buckwheat
Valine 0.173mg 0.053mg Buckwheat
Histidine 0.079mg 0.025mg Buckwheat
Saturated Fat 0.134g 0.044g Summer squash
Monounsaturated Fat 0.188g 0.016g Buckwheat
Polyunsaturated fat 0.188g 0.089g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
24%
Buckwheat
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 38)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $2.4)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.3g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.