Coconut vs. Buckwheat — In-Depth Nutrition Comparison
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The main differences between coconut and buckwheat
- Buckwheat contains less manganese, copper, fiber, iron, selenium, potassium, and phosphorus than coconut.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Buckwheat has 5 times less selenium than coconut. Coconut has 10.1µg of selenium, while buckwheat has 2.2µg.
- Buckwheat is lower in saturated fat.
Food types used in this article are Nuts, coconut meat, 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 | +100% |
| Contains more PotassiumPotassium | +304.5% |
| Contains more IronIron | +203.8% |
| Contains more CopperCopper | +197.9% |
| Contains more ZincZinc | +80.3% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains more ManganeseManganese | +272.2% |
| Contains more SeleniumSelenium | +359.1% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains less SodiumSodium | -80% |
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 EVitamin E | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +65% |
| Contains more FolateFolate | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
| Contains more Vitamin B5Vitamin B5 | +19.7% |
| Contains more Vitamin B6Vitamin B6 | +42.6% |
| Contains more Vitamin KVitamin K | +850% |
| Contains more CholineCholine | +66.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.134g | 134% |
| Fats | 33.49g | 0.62g | 51% |
| Manganese | 1.5mg | 0.403mg | 48% |
| Copper | 0.435mg | 0.146mg | 32% |
| Fiber | 9g | 2.7g | 25% |
| Iron | 2.43mg | 0.8mg | 20% |
| Selenium | 10.1µg | 2.2µg | 14% |
| Calories | 354kcal | 92kcal | 13% |
| Potassium | 356mg | 88mg | 8% |
| Phosphorus | 113mg | 70mg | 6% |
| Magnesium | 32mg | 51mg | 5% |
| Zinc | 1.1mg | 0.61mg | 4% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Monounsaturated fat | 1.425g | 0.188g | 3% |
| Folate | 26µg | 14µg | 3% |
| Vitamin B3 | 0.54mg | 0.94mg | 3% |
| Vitamin B6 | 0.054mg | 0.077mg | 2% |
| Carbs | 15.23g | 19.94g | 2% |
| Vitamin B1 | 0.066mg | 0.04mg | 2% |
| Choline | 12.1mg | 20.1mg | 1% |
| Polyunsaturated fat | 0.366g | 0.188g | 1% |
| Vitamin K | 0.2µg | 1.9µg | 1% |
| Vitamin B2 | 0.02mg | 0.039mg | 1% |
| Vitamin B5 | 0.3mg | 0.359mg | 1% |
| Vitamin E | 0.24mg | 0.09mg | 1% |
| Sodium | 20mg | 4mg | 1% |
| Calcium | 14mg | 7mg | 1% |
| Protein | 3.33g | 3.38g | 0% |
| Net carbs | 6.23g | 17.24g | N/A |
| Sugar | 6.23g | 0.9g | N/A |
| Tryptophan | 0.039mg | 0.049mg | 0% |
| Threonine | 0.121mg | 0.129mg | 0% |
| Isoleucine | 0.131mg | 0.127mg | 0% |
| Leucine | 0.247mg | 0.212mg | 0% |
| Lysine | 0.147mg | 0.172mg | 0% |
| Methionine | 0.062mg | 0.044mg | 0% |
| Phenylalanine | 0.169mg | 0.133mg | 0% |
| Valine | 0.202mg | 0.173mg | 0% |
| Histidine | 0.077mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +5301.6% |
| Contains more OtherOther | +123.3% |
| Contains more CarbsCarbs | +30.9% |
| Contains more WaterWater | +60.9% |
~equal in
Protein
~3.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +658% |
| Contains more Poly. FatPolyunsaturated fat | +94.7% |
| Contains less Sat. FatSaturated fat | -99.5% |
