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
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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 | +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% |
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 | +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% |
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:
1.57 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
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
0.018 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
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:
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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
24%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
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?
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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.