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  6. Onion vs. Buckwheat

Onion vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Onion and Buckwheat

  • Onion has more Vitamin C, however, Buckwheat is richer in Manganese, Copper, Magnesium, Iron, Phosphorus, and Vitamin B3.
  • Buckwheat's daily need coverage for Manganese is 12% more.

The food varieties used in the comparison are Onions, raw and Buckwheat groats, roasted, cooked.

Infographic

Onion 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.
Onion
Onion
2
:
7
Buckwheat
Buckwheat
Contains more Calcium +228.6%
Contains more Potassium +65.9%
Contains more Iron +281%
Contains more Magnesium +410%
Contains more Phosphorus +141.4%
Contains more Zinc +258.8%
Contains more Copper +274.4%
Contains more Manganese +212.4%
Contains more Selenium +340%
Equal in Sodium - 4
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +228.6%
Contains more Potassium +65.9%
Contains more Iron +281%
Contains more Magnesium +410%
Contains more Phosphorus +141.4%
Contains more Zinc +258.8%
Contains more Copper +274.4%
Contains more Manganese +212.4%
Contains more Selenium +340%
Equal in Sodium - 4

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.
Onion
Onion
5
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +55.8%
Contains more Folate +35.7%
Contains more Vitamin E +350%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +710.3%
Contains more Vitamin B5 +191.9%
Contains more Vitamin K +375%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +55.8%
Contains more Folate +35.7%
Contains more Vitamin E +350%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B3 +710.3%
Contains more Vitamin B5 +191.9%
Contains more Vitamin K +375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Buckwheat
Buckwheat
Contains more Water +17.8%
Contains more Protein +207.3%
Contains more Fats +520%
Contains more Carbs +113.5%
Contains more Other +22.9%
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Buckwheat
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 Water +17.8%
Contains more Protein +207.3%
Contains more Fats +520%
Contains more Carbs +113.5%
Contains more Other +22.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +1346.2%
Contains more Polyunsaturated fat +1005.9%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +1346.2%
Contains more Polyunsaturated fat +1005.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
3
:
0
Buckwheat
Buckwheat
Contains more Sucrose +147.5%
Contains more Glucose +885%
Contains more Fructose +1190%
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
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 Sucrose +147.5%
Contains more Glucose +885%
Contains more Fructose +1190%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Buckwheat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Onion Buckwheat Opinion
Net carbs 7.64g 17.24g Buckwheat
Protein 1.1g 3.38g Buckwheat
Fats 0.1g 0.62g Buckwheat
Carbs 9.34g 19.94g Buckwheat
Calories 40kcal 92kcal Buckwheat
Fructose 1.29g 0.1g Onion
Sugar 4.24g 0.9g Buckwheat
Fiber 1.7g 2.7g Buckwheat
Calcium 23mg 7mg Onion
Iron 0.21mg 0.8mg Buckwheat
Magnesium 10mg 51mg Buckwheat
Phosphorus 29mg 70mg Buckwheat
Potassium 146mg 88mg Onion
Sodium 4mg 4mg
Zinc 0.17mg 0.61mg Buckwheat
Copper 0.039mg 0.146mg Buckwheat
Manganese 0.129mg 0.403mg Buckwheat
Selenium 0.5µg 2.2µg Buckwheat
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 0.09mg Buckwheat
Vitamin C 7.4mg 0mg Onion
Vitamin B1 0.046mg 0.04mg Onion
Vitamin B2 0.027mg 0.039mg Buckwheat
Vitamin B3 0.116mg 0.94mg Buckwheat
Vitamin B5 0.123mg 0.359mg Buckwheat
Vitamin B6 0.12mg 0.077mg Onion
Folate 19µg 14µg Onion
Vitamin K 0.4µg 1.9µg Buckwheat
Tryptophan 0.014mg 0.049mg Buckwheat
Threonine 0.021mg 0.129mg Buckwheat
Isoleucine 0.014mg 0.127mg Buckwheat
Leucine 0.025mg 0.212mg Buckwheat
Lysine 0.039mg 0.172mg Buckwheat
Methionine 0.002mg 0.044mg Buckwheat
Phenylalanine 0.025mg 0.133mg Buckwheat
Valine 0.021mg 0.173mg Buckwheat
Histidine 0.014mg 0.079mg Buckwheat
Saturated Fat 0.042g 0.134g Onion
Monounsaturated Fat 0.013g 0.188g Buckwheat
Polyunsaturated fat 0.017g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Onion
8%
Buckwheat
Minerals Daily Need Coverage Score
8%
Onion
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 36)
Which food is cheaper?
Onion
Onion is cheaper (difference - $2.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.34g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.