Buckwheat vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between buckwheat and vegetable

Buckwheat has more copper and magnesium; however, vegetable has more vitamin A, vitamin K, fiber, and vitamin B2.
Daily need coverage for vitamin A for vegetable is 86% higher.
Vegetable has 2 times less magnesium than buckwheat. Buckwheat has 51mg of magnesium, while vegetable has 22mg.
Buckwheat is lower in sugar.
Vegetable has a higher glycemic index than buckwheat.

Food types used in this article are Buckwheat groats, roasted, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

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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.

Buckwheat

Vegetable

Contains more MagnesiumMagnesium	+131.8%
Contains more CopperCopper	+75.9%
Contains more ZincZinc	+24.5%
Contains more PhosphorusPhosphorus	+37.3%
Contains less SodiumSodium	-88.6%
Contains more SeleniumSelenium	+633.3%

Contains more CalciumCalcium	+257.1%
Contains more PotassiumPotassium	+92%

~equal in Iron ~0.82mg

~equal in Manganese ~0.379mg

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

Vegetable

Contains more Vitamin B5Vitamin B5

+137.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+322.2%
Contains more Vitamin B1Vitamin B1	+77.5%
Contains more Vitamin B2Vitamin B2	+207.7%
Contains more Vitamin KVitamin K	+1136.8%
Contains more FolateFolate	+35.7%
Contains more CholineCholine	+19.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.851mg

~equal in Vitamin B6 ~0.074mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	0µg	214µg	24%
Vitamin K	1.9µg	23.5µg	18%
Magnesium	51mg	22mg	7%
Copper	0.146mg	0.083mg	7%
Fiber	2.7g	4.4g	7%
Vitamin B2	0.039mg	0.12mg	6%
Vitamin C	0mg	3.2mg	4%
Vitamin B5	0.359mg	0.151mg	4%
Phosphorus	70mg	51mg	3%
Vitamin B1	0.04mg	0.071mg	3%
Selenium	2.2µg	0.3µg	3%
Potassium	88mg	169mg	2%
Calcium	7mg	25mg	2%
Carbs	19.94g	13.09g	2%
Vitamin E	0.09mg	0.38mg	2%
Choline	20.1mg	24.1mg	1%
Vitamin B3	0.94mg	0.851mg	1%
Polyunsaturated fat	0.188g	0.072g	1%
Folate	14µg	19µg	1%
Calories	92kcal	65kcal	1%
Protein	3.38g	2.86g	1%
Manganese	0.403mg	0.379mg	1%
Fats	0.62g	0.15g	1%
Zinc	0.61mg	0.49mg	1%
Sodium	4mg	35mg	1%
Net carbs	17.24g	8.69g	N/A
Iron	0.8mg	0.82mg	0%
Sugar	0.9g	3.12g	N/A
Vitamin B6	0.077mg	0.074mg	0%
Saturated fat	0.134g	0.031g	0%
Monounsaturated fat	0.188g	0.01g	0%
Tryptophan	0.049mg	0.029mg	0%
Threonine	0.129mg	0.115mg	0%
Isoleucine	0.127mg	0.139mg	0%
Leucine	0.212mg	0.19mg	0%
Lysine	0.172mg	0.17mg	0%
Methionine	0.044mg	0.034mg	0%
Phenylalanine	0.133mg	0.12mg	0%
Valine	0.173mg	0.149mg	0%
Histidine	0.079mg	0.073mg	0%
Fructose	0.1g		0%