Cauliflower vs. Buckwheat — In-Depth Nutrition Comparison
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A recap on differences between cauliflower and buckwheat
- Cauliflower has more vitamin C, vitamin K, folate, vitamin B6, potassium, and vitamin B5; however, buckwheat is higher in copper, manganese, and magnesium.
- Cauliflower covers your daily vitamin C needs 54% more than buckwheat.
- Buckwheat contains 8 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while buckwheat contains 1.9µg.
Food varieties used in this article are Cauliflower, raw and Buckwheat groats, roasted, cooked.
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 CalciumCalcium | +214.3% |
| Contains more PotassiumPotassium | +239.8% |
| Contains more MagnesiumMagnesium | +240% |
| Contains more IronIron | +90.5% |
| Contains more CopperCopper | +274.4% |
| Contains more ZincZinc | +125.9% |
| Contains more PhosphorusPhosphorus | +59.1% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +160% |
| Contains more SeleniumSelenium | +266.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +53.8% |
| Contains more Vitamin B5Vitamin B5 | +85.8% |
| Contains more Vitamin B6Vitamin B6 | +139% |
| Contains more Vitamin KVitamin K | +715.8% |
| Contains more FolateFolate | +307.1% |
| Contains more CholineCholine | +120.4% |
| Contains more Vitamin EVitamin E | +12.5% |
| Contains more Vitamin B3Vitamin B3 | +85.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 0mg | 54% |
| Copper | 0.039mg | 0.146mg | 12% |
| Manganese | 0.155mg | 0.403mg | 11% |
| Folate | 57µg | 14µg | 11% |
| Vitamin K | 15.5µg | 1.9µg | 11% |
| Magnesium | 15mg | 51mg | 9% |
| Vitamin B6 | 0.184mg | 0.077mg | 8% |
| Potassium | 299mg | 88mg | 6% |
| Vitamin B5 | 0.667mg | 0.359mg | 6% |
| Carbs | 4.97g | 19.94g | 5% |
| Iron | 0.42mg | 0.8mg | 5% |
| Choline | 44.3mg | 20.1mg | 4% |
| Phosphorus | 44mg | 70mg | 4% |
| Calories | 25kcal | 92kcal | 3% |
| Protein | 1.92g | 3.38g | 3% |
| Selenium | 0.6µg | 2.2µg | 3% |
| Vitamin B3 | 0.507mg | 0.94mg | 3% |
| Zinc | 0.27mg | 0.61mg | 3% |
| Fiber | 2g | 2.7g | 3% |
| Vitamin B2 | 0.06mg | 0.039mg | 2% |
| Calcium | 22mg | 7mg | 2% |
| Polyunsaturated fat | 0.031g | 0.188g | 1% |
| Sodium | 30mg | 4mg | 1% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Fats | 0.28g | 0.62g | 1% |
| Fructose | 0.97g | 0.1g | 1% |
| Net carbs | 2.97g | 17.24g | N/A |
| Sugar | 1.91g | 0.9g | N/A |
| Vitamin E | 0.08mg | 0.09mg | 0% |
| Saturated fat | 0.13g | 0.134g | 0% |
| Monounsaturated fat | 0.034g | 0.188g | 0% |
| Tryptophan | 0.02mg | 0.049mg | 0% |
| Threonine | 0.076mg | 0.129mg | 0% |
| Isoleucine | 0.071mg | 0.127mg | 0% |
| Leucine | 0.106mg | 0.212mg | 0% |
| Lysine | 0.217mg | 0.172mg | 0% |
| Methionine | 0.02mg | 0.044mg | 0% |
| Phenylalanine | 0.065mg | 0.133mg | 0% |
| Valine | 0.125mg | 0.173mg | 0% |
| Histidine | 0.056mg | 0.079mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +76.7% |
| Contains more ProteinProtein | +76% |
| Contains more FatsFats | +121.4% |
| Contains more CarbsCarbs | +301.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains more Mono. FatMonounsaturated fat | +452.9% |
| Contains more Poly. FatPolyunsaturated fat | +506.5% |
~equal in
Saturated fat
~0.134g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +370% |
| Contains more FructoseFructose | +870% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
