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.
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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +313.3% |
| Contains more CarbsCarbs | +52.3% |
| Contains more OtherOther | +55.8% |
~equal in
Water
~83.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1780% |
| Contains more Poly. FatPolyunsaturated fat | +161.1% |
| Contains less Sat. FatSaturated fat | -76.9% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
20%
Minerals Daily Need Coverage Score
24%
19%
Comparison summary
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.103g)
Which food is cheaper?
Vegetable is cheaper (difference - $1.9)
Which food is richer in vitamins?
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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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.