Buckwheat vs. Yam — In-Depth Nutrition Comparison
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Differences between buckwheat and yam
- Buckwheat is higher in magnesium; however, yam is richer in potassium, vitamin C, vitamin B6, vitamin B1, and fiber.
- Yam's daily need coverage for potassium is 21% higher.
- Buckwheat has 3 times more zinc than yam. While buckwheat has 0.61mg of zinc, yam has only 0.24mg.
The food types used in this comparison are Buckwheat groats, roasted, cooked and Yam, raw.
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 | +142.9% |
| Contains more IronIron | +48.1% |
| Contains more ZincZinc | +154.2% |
| Contains more PhosphorusPhosphorus | +27.3% |
| Contains less SodiumSodium | -55.6% |
| Contains more SeleniumSelenium | +214.3% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +827.3% |
| Contains more CopperCopper | +21.9% |
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 B2Vitamin B2 | +21.9% |
| Contains more Vitamin B3Vitamin B3 | +70.3% |
| Contains more Vitamin B5Vitamin B5 | +14.3% |
| Contains more CholineCholine | +21.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B6Vitamin B6 | +280.5% |
| Contains more Vitamin KVitamin K | +21.1% |
| Contains more FolateFolate | +64.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +120.9% |
| Contains more FatsFats | +264.7% |
| Contains more CarbsCarbs | +39.8% |
| Contains more OtherOther | +90.7% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3033.3% |
| Contains more Poly. FatPolyunsaturated fat | +147.4% |
| Contains less Sat. FatSaturated fat | -72.4% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 88mg | 816mg | 21% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.077mg | 0.293mg | 17% |
| Magnesium | 51mg | 21mg | 7% |
| Fiber | 2.7g | 4.1g | 6% |
| Vitamin B1 | 0.04mg | 0.112mg | 6% |
| Copper | 0.146mg | 0.178mg | 4% |
| Protein | 3.38g | 1.53g | 4% |
| Carbs | 19.94g | 27.88g | 3% |
| Iron | 0.8mg | 0.54mg | 3% |
| Zinc | 0.61mg | 0.24mg | 3% |
| Selenium | 2.2µg | 0.7µg | 3% |
| Folate | 14µg | 23µg | 2% |
| Phosphorus | 70mg | 55mg | 2% |
| Vitamin B3 | 0.94mg | 0.552mg | 2% |
| Vitamin E | 0.09mg | 0.35mg | 2% |
| Choline | 20.1mg | 16.5mg | 1% |
| Polyunsaturated fat | 0.188g | 0.076g | 1% |
| Vitamin B5 | 0.359mg | 0.314mg | 1% |
| Vitamin B2 | 0.039mg | 0.032mg | 1% |
| Calories | 92kcal | 118kcal | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 7mg | 17mg | 1% |
| Fats | 0.62g | 0.17g | 1% |
| Net carbs | 17.24g | 23.78g | N/A |
| Sugar | 0.9g | 0.5g | N/A |
| Sodium | 4mg | 9mg | 0% |
| Manganese | 0.403mg | 0.397mg | 0% |
| Vitamin K | 1.9µg | 2.3µg | 0% |
| Saturated fat | 0.134g | 0.037g | 0% |
| Monounsaturated fat | 0.188g | 0.006g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.129mg | 0.054mg | 0% |
| Isoleucine | 0.127mg | 0.052mg | 0% |
| Leucine | 0.212mg | 0.096mg | 0% |
| Lysine | 0.172mg | 0.059mg | 0% |
| Methionine | 0.044mg | 0.021mg | 0% |
| Phenylalanine | 0.133mg | 0.071mg | 0% |
| Valine | 0.173mg | 0.062mg | 0% |
| Histidine | 0.079mg | 0.034mg | 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 | Equal | |
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%
18%
Minerals Daily Need Coverage Score
24%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.097g)
Which food is cheaper?
Yam is cheaper (difference - $2.2)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (51)
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.
Which food is richer in vitamins?
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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.