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  6. Buckwheat vs. Welsh onion

Buckwheat vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and welsh onion

  • Buckwheat has more manganese, copper, and magnesium, while welsh onion has more vitamin K, vitamin C, vitamin A, and iron.
  • Welsh onion covers your daily need for vitamin K, 160% more than buckwheat.
  • Buckwheat contains 4 times more choline than welsh onion. While buckwheat contains 20.1mg of choline, welsh onion contains only 5.3mg.
  • Welsh onion has a lower glycemic index. The glycemic index of welsh onion is 39, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Onions, welsh, raw.

Infographic

Buckwheat vs Welsh onion 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +121.7%
Contains more CopperCopper +108.6%
Contains more ZincZinc +17.3%
Contains more PhosphorusPhosphorus +42.9%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +194.2%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +140.9%
Contains more IronIron +52.5%

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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more CholineCholine +279.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin KVitamin K +10078.9%
Contains more FolateFolate +14.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.072mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Welsh onion DV% diff.
Vitamin K 1.9µg 193.4µg 160%
Vitamin C 0mg 27mg 30%
Manganese 0.403mg 0.137mg 12%
Copper 0.146mg 0.07mg 8%
Magnesium 51mg 23mg 7%
Iron 0.8mg 1.22mg 5%
Vitamin B2 0.039mg 0.09mg 4%
Carbs 19.94g 6.5g 4%
Vitamin B5 0.359mg 0.169mg 4%
Potassium 88mg 212mg 4%
Vitamin E 0.09mg 0.51mg 3%
Choline 20.1mg 5.3mg 3%
Vitamin B3 0.94mg 0.4mg 3%
Protein 3.38g 1.9g 3%
Selenium 2.2µg 0.6µg 3%
Calories 92kcal 34kcal 3%
Phosphorus 70mg 49mg 3%
Sodium 4mg 17mg 1%
Zinc 0.61mg 0.52mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Fiber 2.7g 2.4g 1%
Calcium 7mg 18mg 1%
Folate 14µg 16µg 1%
Fats 0.62g 0.4g 0%
Net carbs 17.24g 4.1g N/A
Sugar 0.9g 2.18g N/A
Vitamin B6 0.077mg 0.072mg 0%
Saturated fat 0.134g 0.067g 0%
Monounsaturated fat 0.188g 0.056g 0%
Polyunsaturated fat 0.188g 0.156g 0%
Tryptophan 0.049mg 0.021mg 0%
Threonine 0.129mg 0.074mg 0%
Isoleucine 0.127mg 0.081mg 0%
Leucine 0.212mg 0.113mg 0%
Lysine 0.172mg 0.095mg 0%
Methionine 0.044mg 0.021mg 0%
Phenylalanine 0.133mg 0.061mg 0%
Valine 0.173mg 0.084mg 0%
Histidine 0.079mg 0.033mg 0%
Fructose 0.1g 0%

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +77.9%
Contains more FatsFats +55%
Contains more CarbsCarbs +206.8%
Contains more WaterWater +19.7%
Contains more OtherOther +62.8%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +235.7%
Contains more Poly. FatPolyunsaturated fat +20.5%
Contains less Sat. FatSaturated fat -50%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.