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Buckwheat vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between buckwheat and sweet potato?

  • Buckwheat is higher in manganese and magnesium, yet sweet potato is higher in vitamin A, vitamin B6, vitamin B5, and potassium.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Buckwheat has 2 times more magnesium than sweet potato. While buckwheat has 51mg of magnesium, sweet potato has only 25mg.
  • The amount of sugar in buckwheat is lower.
  • The glycemic index of buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Sweet potato, raw, unprepared types in this article.

Infographic

Buckwheat vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +104%
Contains more IronIron +31.1%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +56.2%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +283%
~equal in Copper ~0.151mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more FolateFolate +27.3%
Contains more CholineCholine +63.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more Vitamin B6Vitamin B6 +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +115.3%
Contains more FatsFats +1140%
Contains more OtherOther +127.9%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +18700%
Contains more Poly. FatPolyunsaturated fat +1242.9%
Contains less Sat. FatSaturated fat -86.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +530%
Contains more GlucoseGlucose +380%
Contains more FructoseFructose +600%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B6 0.077mg 0.209mg 10%
Vitamin B5 0.359mg 0.8mg 9%
Potassium 88mg 337mg 7%
Manganese 0.403mg 0.258mg 6%
Magnesium 51mg 25mg 6%
Starch 12.65g 5%
Protein 3.38g 1.57g 4%
Zinc 0.61mg 0.3mg 3%
Phosphorus 70mg 47mg 3%
Vitamin C 0mg 2.4mg 3%
Selenium 2.2µg 0.6µg 3%
Vitamin B1 0.04mg 0.078mg 3%
Calcium 7mg 30mg 2%
Iron 0.8mg 0.61mg 2%
Vitamin B2 0.039mg 0.061mg 2%
Sodium 4mg 55mg 2%
Vitamin B3 0.94mg 0.557mg 2%
Folate 14µg 11µg 1%
Choline 20.1mg 12.3mg 1%
Saturated fat 0.134g 0.018g 1%
Polyunsaturated fat 0.188g 0.014g 1%
Fructose 0.1g 0.7g 1%
Vitamin E 0.09mg 0.26mg 1%
Fats 0.62g 0.05g 1%
Fiber 2.7g 3g 1%
Copper 0.146mg 0.151mg 1%
Calories 92kcal 86kcal 0%
Carbs 19.94g 20.12g 0%
Net carbs 17.24g 17.12g N/A
Sugar 0.9g 4.18g N/A
Vitamin K 1.9µg 1.8µg 0%
Monounsaturated fat 0.188g 0.001g 0%
Tryptophan 0.049mg 0.031mg 0%
Threonine 0.129mg 0.083mg 0%
Isoleucine 0.127mg 0.055mg 0%
Leucine 0.212mg 0.092mg 0%
Lysine 0.172mg 0.066mg 0%
Methionine 0.044mg 0.029mg 0%
Phenylalanine 0.133mg 0.089mg 0%
Valine 0.173mg 0.086mg 0%
Histidine 0.079mg 0.031mg 0%

Which food is preferable for your diet?

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
24%
Buckwheat
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 19)
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.
Which food is richer in vitamins?
?
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.