Buckwheat vs. Zucchini — In-Depth Nutrition Comparison
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What are the differences between buckwheat and zucchini?
- Buckwheat is higher in copper, manganese, magnesium, fiber, and iron, yet zucchini is higher in vitamin C, vitamin B6, and potassium.
- Zucchini's daily need coverage for vitamin C is 20% more.
- Buckwheat has 3 times more magnesium than zucchini. While buckwheat has 51mg of magnesium, zucchini has only 18mg.
- The glycemic index of zucchini is lower.
We used Buckwheat groats, roasted, cooked and Squash, summer, zucchini, includes skin, raw types in this article.
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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 | +183.3% |
| Contains more IronIron | +116.2% |
| Contains more CopperCopper | +175.5% |
| Contains more ZincZinc | +90.6% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +127.7% |
| Contains more SeleniumSelenium | +1000% |
| Contains more CalciumCalcium | +128.6% |
| Contains more PotassiumPotassium | +196.6% |
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 B3Vitamin B3 | +108.4% |
| Contains more Vitamin B5Vitamin B5 | +76% |
| Contains more CholineCholine | +111.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B2Vitamin B2 | +141% |
| Contains more Vitamin B6Vitamin B6 | +111.7% |
| Contains more Vitamin KVitamin K | +126.3% |
| Contains more FolateFolate | +71.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +179.3% |
| Contains more FatsFats | +93.8% |
| Contains more CarbsCarbs | +541.2% |
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +32.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1609.1% |
| Contains more Poly. FatPolyunsaturated fat | +106.6% |
| Contains less Sat. FatSaturated fat | -37.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +700% |
| Contains more GlucoseGlucose | +435% |
| Contains more FructoseFructose | +1280% |
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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 Glycemic Index |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0mg | 17.9mg | 20% |
| Manganese | 0.403mg | 0.177mg | 10% |
| Copper | 0.146mg | 0.053mg | 10% |
| Magnesium | 51mg | 18mg | 8% |
| Vitamin B6 | 0.077mg | 0.163mg | 7% |
| Fiber | 2.7g | 1g | 7% |
| Carbs | 19.94g | 3.11g | 6% |
| Phosphorus | 70mg | 38mg | 5% |
| Potassium | 88mg | 261mg | 5% |
| Iron | 0.8mg | 0.37mg | 5% |
| Calories | 92kcal | 17kcal | 4% |
| Protein | 3.38g | 1.21g | 4% |
| Selenium | 2.2µg | 0.2µg | 4% |
| Vitamin B2 | 0.039mg | 0.094mg | 4% |
| Vitamin B3 | 0.94mg | 0.451mg | 3% |
| Zinc | 0.61mg | 0.32mg | 3% |
| Vitamin B5 | 0.359mg | 0.204mg | 3% |
| Folate | 14µg | 24µg | 3% |
| Vitamin K | 1.9µg | 4.3µg | 2% |
| Choline | 20.1mg | 9.5mg | 2% |
| Fructose | 0.1g | 1.38g | 2% |
| Polyunsaturated fat | 0.188g | 0.091g | 1% |
| Vitamin A | 0µg | 10µg | 1% |
| Calcium | 7mg | 16mg | 1% |
| Fats | 0.62g | 0.32g | 0% |
| Net carbs | 17.24g | 2.11g | N/A |
| Sugar | 0.9g | 2.5g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Vitamin E | 0.09mg | 0.12mg | 0% |
| Vitamin B1 | 0.04mg | 0.045mg | 0% |
| Saturated fat | 0.134g | 0.084g | 0% |
| Monounsaturated fat | 0.188g | 0.011g | 0% |
| Tryptophan | 0.049mg | 0.01mg | 0% |
| Threonine | 0.129mg | 0.029mg | 0% |
| Isoleucine | 0.127mg | 0.044mg | 0% |
| Leucine | 0.212mg | 0.071mg | 0% |
| Lysine | 0.172mg | 0.067mg | 0% |
| Methionine | 0.044mg | 0.018mg | 0% |
| Phenylalanine | 0.133mg | 0.043mg | 0% |
| Valine | 0.173mg | 0.054mg | 0% |
| Histidine | 0.079mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
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%
15%
Minerals Daily Need Coverage Score
24%
12%
Comparison summary
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 36)
Which food is cheaper?
Zucchini is cheaper (difference - $2)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)