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  6. Buckwheat vs. Succotash

Buckwheat vs. Succotash — In-Depth Nutrition Comparison

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A recap on the differences between buckwheat and succotash

  • Buckwheat has less vitamin C, vitamin B1, iron, manganese, potassium, folate, phosphorus, and vitamin A.
  • Succotash covers your daily vitamin C needs 17% more than buckwheat.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Succotash, (corn and limas), raw.

Infographic

Buckwheat vs Succotash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +319.3%
Contains more IronIron +128.8%
Contains more CopperCopper +27.4%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +70.7%
~equal in Magnesium ~48mg
~equal in Zinc ~0.61mg
~equal in Sodium ~4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more FolateFolate +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Succotash DV% diff.
Vitamin C 0mg 15.1mg 17%
Vitamin B1 0.04mg 0.208mg 14%
Iron 0.8mg 1.83mg 13%
Manganese 0.403mg 0.688mg 12%
Potassium 88mg 369mg 8%
Folate 14µg 40µg 7%
Phosphorus 70mg 113mg 6%
Vitamin B5 0.359mg 0.128mg 5%
Vitamin B6 0.077mg 0.13mg 4%
Copper 0.146mg 0.186mg 4%
Fiber 2.7g 3.8g 4%
Choline 20.1mg 4%
Vitamin B3 0.94mg 1.587mg 4%
Selenium 2.2µg 0.6µg 3%
Protein 3.38g 5.03g 3%
Vitamin B2 0.039mg 0.082mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.188g 0.489g 2%
Vitamin A 0µg 15µg 2%
Calcium 7mg 18mg 1%
Magnesium 51mg 48mg 1%
Vitamin E 0.09mg 1%
Fats 0.62g 1.02g 1%
Calories 92kcal 99kcal 0%
Net carbs 17.24g 15.79g N/A
Carbs 19.94g 19.59g 0%
Sugar 0.9g N/A
Zinc 0.61mg 0.61mg 0%
Sodium 4mg 4mg 0%
Saturated fat 0.134g 0.19g 0%
Monounsaturated fat 0.188g 0.198g 0%
Tryptophan 0.049mg 0.056mg 0%
Threonine 0.129mg 0.209mg 0%
Isoleucine 0.127mg 0.284mg 0%
Leucine 0.212mg 0.443mg 0%
Lysine 0.172mg 0.295mg 0%
Methionine 0.044mg 0.068mg 0%
Phenylalanine 0.133mg 0.243mg 0%
Valine 0.173mg 0.306mg 0%
Histidine 0.079mg 0.16mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +48.8%
Contains more FatsFats +64.5%
Contains more OtherOther +193%
~equal in Carbs ~19.59g
~equal in Water ~73.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains less Sat. FatSaturated fat -29.5%
Contains more Poly. FatPolyunsaturated fat +160.1%
~equal in Monounsaturated fat ~0.198g

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.