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  6. Buckwheat vs. Wakame

Buckwheat vs. Wakame — In-Depth Nutrition Comparison

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How are Buckwheat and Wakame different?

  • Buckwheat is higher in Fiber, however, Wakame is richer in Folate, Manganese, Iron, Copper, Vitamin B2, Calcium, Magnesium, and Vitamin B5.
  • Daily need coverage for Folate from Wakame is 46% higher.
  • Buckwheat contains 5 times more Fiber than Wakame. While Buckwheat contains 2.7g of Fiber, Wakame contains only 0.5g.
  • Buckwheat has less Sodium.

Buckwheat groats, roasted, cooked and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Buckwheat vs Wakame 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
4
:
6
Wakame
Wakame
Contains more Potassium +76%
Contains less Sodium -99.5%
Contains more Zinc +60.5%
Contains more Selenium +214.3%
Contains more Calcium +2042.9%
Contains more Iron +172.5%
Contains more Magnesium +109.8%
Contains more Phosphorus +14.3%
Contains more Copper +94.5%
Contains more Manganese +247.4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +76%
Contains less Sodium -99.5%
Contains more Zinc +60.5%
Contains more Selenium +214.3%
Contains more Calcium +2042.9%
Contains more Iron +172.5%
Contains more Magnesium +109.8%
Contains more Phosphorus +14.3%
Contains more Copper +94.5%
Contains more Manganese +247.4%

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
1
:
9
Wakame
Wakame
Contains more Vitamin B6 +3750%
Contains more Vitamin A +∞%
Contains more Vitamin E +1011.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +489.7%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B5 +94.2%
Contains more Folate +1300%
Contains more Vitamin K +178.9%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin B6 +3750%
Contains more Vitamin A +∞%
Contains more Vitamin E +1011.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +489.7%
Contains more Vitamin B3 +70.2%
Contains more Vitamin B5 +94.2%
Contains more Folate +1300%
Contains more Vitamin K +178.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Wakame
Wakame
Contains more Protein +11.6%
Contains more Carbs +118.2%
Contains more Other +1574.4%
Equal in Fats - 0.64
Equal in Water - 79.99
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +11.6%
Contains more Carbs +118.2%
Contains more Other +1574.4%
Equal in Fats - 0.64
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Wakame
Wakame
Contains more Monounsaturated Fat +224.1%
Contains more Polyunsaturated fat +16%
Equal in Saturated Fat - 0.13
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +224.1%
Contains more Polyunsaturated fat +16%
Equal in Saturated Fat - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Wakame Opinion
Net carbs 17.24g 8.64g Buckwheat
Protein 3.38g 3.03g Buckwheat
Fats 0.62g 0.64g Wakame
Carbs 19.94g 9.14g Buckwheat
Calories 92kcal 45kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 0.65g Wakame
Fiber 2.7g 0.5g Buckwheat
Calcium 7mg 150mg Wakame
Iron 0.8mg 2.18mg Wakame
Magnesium 51mg 107mg Wakame
Phosphorus 70mg 80mg Wakame
Potassium 88mg 50mg Buckwheat
Sodium 4mg 872mg Buckwheat
Zinc 0.61mg 0.38mg Buckwheat
Copper 0.146mg 0.284mg Wakame
Manganese 0.403mg 1.4mg Wakame
Selenium 2.2µg 0.7µg Buckwheat
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.09mg 1mg Wakame
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.04mg 0.06mg Wakame
Vitamin B2 0.039mg 0.23mg Wakame
Vitamin B3 0.94mg 1.6mg Wakame
Vitamin B5 0.359mg 0.697mg Wakame
Vitamin B6 0.077mg 0.002mg Buckwheat
Folate 14µg 196µg Wakame
Vitamin K 1.9µg 5.3µg Wakame
Tryptophan 0.049mg 0.035mg Buckwheat
Threonine 0.129mg 0.165mg Wakame
Isoleucine 0.127mg 0.087mg Buckwheat
Leucine 0.212mg 0.257mg Wakame
Lysine 0.172mg 0.112mg Buckwheat
Methionine 0.044mg 0.063mg Wakame
Phenylalanine 0.133mg 0.112mg Buckwheat
Valine 0.173mg 0.209mg Wakame
Histidine 0.079mg 0.015mg Buckwheat
Saturated Fat 0.134g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.188g 0.058g Buckwheat
Polyunsaturated fat 0.188g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
24%
Buckwheat
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.25g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 51)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $2.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 868mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.