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  6. Buckwheat vs. Tomato

Buckwheat vs. Tomato — In-Depth Nutrition Comparison

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How are Buckwheat and Tomato different?

  • Buckwheat is higher in Manganese, Copper, Magnesium, Iron, Phosphorus, Fiber, and Vitamin B5, however, Tomato is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Tomato is 15% higher.
  • Buckwheat contains 5 times more Magnesium than Tomato. While Buckwheat contains 51mg of Magnesium, Tomato contains only 11mg.

Buckwheat groats, roasted, cooked and Tomatoes, red, ripe, raw, year round average are the varieties used in this article.

Infographic

Buckwheat vs Tomato 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
8
:
2
Tomato
Tomato
Contains more Iron +196.3%
Contains more Magnesium +363.6%
Contains more Phosphorus +191.7%
Contains less Sodium -20%
Contains more Zinc +258.8%
Contains more Copper +147.5%
Contains more Manganese +253.5%
Contains more Selenium +∞%
Contains more Calcium +42.9%
Contains more Potassium +169.3%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Iron +196.3%
Contains more Magnesium +363.6%
Contains more Phosphorus +191.7%
Contains less Sodium -20%
Contains more Zinc +258.8%
Contains more Copper +147.5%
Contains more Manganese +253.5%
Contains more Selenium +∞%
Contains more Calcium +42.9%
Contains more Potassium +169.3%

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
4
:
6
Tomato
Tomato
Contains more Vitamin B2 +105.3%
Contains more Vitamin B3 +58.2%
Contains more Vitamin B5 +303.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin K +315.8%
Equal in Vitamin B1 - 0.037
Equal in Vitamin B6 - 0.08
Equal in Folate - 15
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin B2 +105.3%
Contains more Vitamin B3 +58.2%
Contains more Vitamin B5 +303.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin C +∞%
Contains more Vitamin K +315.8%
Equal in Vitamin B1 - 0.037
Equal in Vitamin B6 - 0.08
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Tomato
Tomato
Contains more Protein +284.1%
Contains more Fats +210%
Contains more Carbs +412.6%
Contains more Water +25%
Contains more Other +18.6%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +284.1%
Contains more Fats +210%
Contains more Carbs +412.6%
Contains more Water +25%
Contains more Other +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +506.5%
Contains more Polyunsaturated fat +126.5%
Contains less Saturated Fat -79.1%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +506.5%
Contains more Polyunsaturated fat +126.5%
Contains less Saturated Fat -79.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Tomato
Tomato
Contains more Sucrose +∞%
Contains more Glucose +525%
Contains more Fructose +1270%
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
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +525%
Contains more Fructose +1270%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Tomato Opinion
Net carbs 17.24g 2.69g Buckwheat
Protein 3.38g 0.88g Buckwheat
Fats 0.62g 0.2g Buckwheat
Carbs 19.94g 3.89g Buckwheat
Calories 92kcal 18kcal Buckwheat
Fructose 0.1g 1.37g Tomato
Sugar 0.9g 2.63g Buckwheat
Fiber 2.7g 1.2g Buckwheat
Calcium 7mg 10mg Tomato
Iron 0.8mg 0.27mg Buckwheat
Magnesium 51mg 11mg Buckwheat
Phosphorus 70mg 24mg Buckwheat
Potassium 88mg 237mg Tomato
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 0.17mg Buckwheat
Copper 0.146mg 0.059mg Buckwheat
Manganese 0.403mg 0.114mg Buckwheat
Selenium 2.2µg 0µg Buckwheat
Vitamin A 0IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.09mg 0.54mg Tomato
Vitamin C 0mg 13.7mg Tomato
Vitamin B1 0.04mg 0.037mg Buckwheat
Vitamin B2 0.039mg 0.019mg Buckwheat
Vitamin B3 0.94mg 0.594mg Buckwheat
Vitamin B5 0.359mg 0.089mg Buckwheat
Vitamin B6 0.077mg 0.08mg Tomato
Folate 14µg 15µg Tomato
Vitamin K 1.9µg 7.9µg Tomato
Tryptophan 0.049mg 0.006mg Buckwheat
Threonine 0.129mg 0.027mg Buckwheat
Isoleucine 0.127mg 0.018mg Buckwheat
Leucine 0.212mg 0.025mg Buckwheat
Lysine 0.172mg 0.027mg Buckwheat
Methionine 0.044mg 0.006mg Buckwheat
Phenylalanine 0.133mg 0.027mg Buckwheat
Valine 0.173mg 0.018mg Buckwheat
Histidine 0.079mg 0.014mg Buckwheat
Saturated Fat 0.134g 0.028g Tomato
Monounsaturated Fat 0.188g 0.031g Buckwheat
Polyunsaturated fat 0.188g 0.083g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
24%
Buckwheat
9%
Tomato

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 28)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.