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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.
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%
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +363.6%
Contains more IronIron +196.3%
Contains more CopperCopper +147.5%
Contains more ZincZinc +258.8%
Contains more PhosphorusPhosphorus +191.7%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +253.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +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.
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%
Tomato
4
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B3Vitamin B3 +58.2%
Contains more Vitamin B5Vitamin B5 +303.4%
Contains more CholineCholine +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin KVitamin K +315.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +284.1%
Contains more FatsFats +210%
Contains more CarbsCarbs +412.6%
Contains more WaterWater +25%
Contains more OtherOther +18.6%

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
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated Fat +506.5%
Contains more Poly. FatPolyunsaturated fat +126.5%
Contains less Sat. FatSaturated Fat -79.1%

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
Tomato
2
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +525%
Contains more FructoseFructose +1270%
~equal in Starch ~0g
~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 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
Calories 92kcal 18kcal Buckwheat
Protein 3.38g 0.88g Buckwheat
Fats 0.62g 0.2g Buckwheat
Vitamin C 0mg 13.7mg Tomato
Net carbs 17.24g 2.69g Buckwheat
Carbs 19.94g 3.89g Buckwheat
Magnesium 51mg 11mg Buckwheat
Calcium 7mg 10mg Tomato
Potassium 88mg 237mg Tomato
Iron 0.8mg 0.27mg Buckwheat
Sugar 0.9g 2.63g Buckwheat
Fiber 2.7g 1.2g Buckwheat
Copper 0.146mg 0.059mg Buckwheat
Zinc 0.61mg 0.17mg Buckwheat
Phosphorus 70mg 24mg Buckwheat
Sodium 4mg 5mg Buckwheat
Vitamin A 0IU 833IU Tomato
Vitamin A 0µg 42µg Tomato
Vitamin E 0.09mg 0.54mg Tomato
Manganese 0.403mg 0.114mg Buckwheat
Selenium 2.2µg 0µg Buckwheat
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
Vitamin K 1.9µg 7.9µg Tomato
Folate 14µg 15µg Tomato
Choline 20.1mg 6.7mg Buckwheat
Saturated Fat 0.134g 0.028g Tomato
Monounsaturated Fat 0.188g 0.031g Buckwheat
Polyunsaturated fat 0.188g 0.083g Buckwheat
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
Fructose 0.1g 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
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.