Mashed potato vs. Buckwheat — In-Depth Nutrition Comparison
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How are mashed potato and buckwheat different?
- Mashed potato is higher in potassium and polyunsaturated fat; however, buckwheat is richer in manganese, copper, magnesium, iron, and fiber.
- Daily need coverage for manganese for buckwheat is 13% higher.
- Mashed potato contains 77 times more sodium than buckwheat. While mashed potato contains 306mg of sodium, buckwheat contains only 4mg.
- Buckwheat has a lower glycemic index (51) than mashed potato (87).
Fast foods, potato, mashed and Buckwheat groats, roasted, cooked are the varieties used in this article.
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 | +157.1% |
| Contains more PotassiumPotassium | +225% |
| Contains more MagnesiumMagnesium | +240% |
| Contains more IronIron | +158.1% |
| Contains more CopperCopper | +317.1% |
| Contains more ZincZinc | +177.3% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +311.2% |
| Contains more SeleniumSelenium | +175% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +366.7% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more FolateFolate | +55.6% |
| Contains more CholineCholine | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.098mg | 0.403mg | 13% |
| Sodium | 306mg | 4mg | 13% |
| Copper | 0.035mg | 0.146mg | 12% |
| Magnesium | 15mg | 51mg | 9% |
| Polyunsaturated fat | 1.342g | 0.188g | 8% |
| Vitamin B5 | 0.359mg | 7% | |
| Potassium | 286mg | 88mg | 6% |
| Iron | 0.31mg | 0.8mg | 6% |
| Fiber | 1.3g | 2.7g | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Zinc | 0.22mg | 0.61mg | 4% |
| Vitamin B6 | 0.12mg | 0.077mg | 3% |
| Selenium | 0.8µg | 2.2µg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin K | 5.9µg | 1.9µg | 3% |
| Fats | 2.82g | 0.62g | 3% |
| Protein | 1.65g | 3.38g | 3% |
| Vitamin B2 | 0.015mg | 0.039mg | 2% |
| Phosphorus | 59mg | 70mg | 2% |
| Vitamin B1 | 0.015mg | 0.04mg | 2% |
| Vitamin E | 0.42mg | 0.09mg | 2% |
| Carbs | 14.65g | 19.94g | 2% |
| Saturated fat | 0.577g | 0.134g | 2% |
| Vitamin B3 | 1.08mg | 0.94mg | 1% |
| Choline | 13.4mg | 20.1mg | 1% |
| Monounsaturated fat | 0.72g | 0.188g | 1% |
| Calcium | 18mg | 7mg | 1% |
| Folate | 9µg | 14µg | 1% |
| Calories | 89kcal | 92kcal | 0% |
| Net carbs | 13.35g | 17.24g | N/A |
| Sugar | 0.5g | 0.9g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.2g | 0.1g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more FatsFats | +354.8% |
| Contains more OtherOther | +193% |
| Contains more ProteinProtein | +104.8% |
| Contains more CarbsCarbs | +36.1% |
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 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 | +283% |
| Contains more Poly. FatPolyunsaturated fat | +613.8% |
| Contains less Sat. FatSaturated fat | -76.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 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 StarchStarch | +∞% |
| Contains more FructoseFructose | +100% |
| Contains more SucroseSucrose | +300% |
~equal in
Glucose
~0.2g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
