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  6. Coconut oil vs. Buckwheat

Coconut oil vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between coconut oil and buckwheat?

  • Buckwheat is richer than coconut oil in manganese, copper, magnesium, fiber, phosphorus, iron, vitamin B5, vitamin B6, and vitamin B3.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • The amount of saturated fat in buckwheat is lower.
  • The glycemic index of coconut oil is lower.

We used Oil, coconut and Buckwheat groats, roasted, cooked types in this article.

Infographic

Coconut oil vs Buckwheat 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
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%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1500%
Contains more CopperCopper +∞%
Contains more ZincZinc +2950%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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%
Contains more Vitamin EVitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +216.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +6600%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Buckwheat DV% diff.
Saturated fat 82.475g 0.134g 374%
Fats 99.06g 0.62g 151%
Calories 892kcal 92kcal 40%
Manganese 0mg 0.403mg 18%
Copper 0mg 0.146mg 16%
Monounsaturated fat 6.332g 0.188g 15%
Magnesium 0mg 51mg 12%
Fiber 0g 2.7g 11%
Phosphorus 0mg 70mg 10%
Polyunsaturated fat 1.702g 0.188g 10%
Iron 0.05mg 0.8mg 9%
Protein 0g 3.38g 7%
Vitamin B5 0mg 0.359mg 7%
Carbs 0g 19.94g 7%
Vitamin B3 0mg 0.94mg 6%
Vitamin B6 0mg 0.077mg 6%
Zinc 0.02mg 0.61mg 5%
Folate 0µg 14µg 4%
Choline 0.3mg 20.1mg 4%
Selenium 0µg 2.2µg 4%
Vitamin B1 0mg 0.04mg 3%
Vitamin B2 0mg 0.039mg 3%
Potassium 0mg 88mg 3%
Calcium 1mg 7mg 1%
Vitamin K 0.6µg 1.9µg 1%
Net carbs 0g 17.24g N/A
Sugar 0g 0.9g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.11mg 0.09mg 0%
Trans fat 0.028g N/A
Tryptophan 0mg 0.049mg 0%
Threonine 0mg 0.129mg 0%
Isoleucine 0mg 0.127mg 0%
Leucine 0mg 0.212mg 0%
Lysine 0mg 0.172mg 0%
Methionine 0mg 0.044mg 0%
Phenylalanine 0mg 0.133mg 0%
Valine 0mg 0.173mg 0%
Histidine 0mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more FatsFats +15877.4%
Contains more OtherOther +111.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +252000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
26% 37% 37%
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 +3268.1%
Contains more Poly. FatPolyunsaturated fat +805.3%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.