Potato vs. Buckwheat — In-Depth Nutrition Comparison
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Important differences between potatoes and buckwheat
- Potatoes have more vitamin C, vitamin B6, and potassium; however, buckwheat is richer in manganese and magnesium.
- Potatoes' daily need coverage for vitamin C is 22% more.
- Potatoes contain 5 times more potassium than buckwheat. Potatoes contain 425mg of potassium, while buckwheat contains 88mg.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of buckwheat is 51.
The food varieties used in the comparison are Potatoes, flesh, and skin, raw and Buckwheat groats, roasted, cooked.
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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 | +71.4% |
| Contains more PotassiumPotassium | +383% |
| Contains more MagnesiumMagnesium | +121.7% |
| Contains more CopperCopper | +32.7% |
| Contains more ZincZinc | +103.3% |
| Contains more PhosphorusPhosphorus | +22.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +101.5% |
| Contains more SeleniumSelenium | +450% |
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 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +287% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B2Vitamin B2 | +21.9% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more CholineCholine | +66.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 19.7mg | 0mg | 22% |
| Vitamin B6 | 0.298mg | 0.077mg | 17% |
| Potassium | 425mg | 88mg | 10% |
| Manganese | 0.2mg | 0.403mg | 9% |
| Magnesium | 23mg | 51mg | 7% |
| Starch | 15.29g | 6% | |
| Copper | 0.11mg | 0.146mg | 4% |
| Vitamin B1 | 0.081mg | 0.04mg | 3% |
| Protein | 2.05g | 3.38g | 3% |
| Zinc | 0.3mg | 0.61mg | 3% |
| Selenium | 0.4µg | 2.2µg | 3% |
| Fiber | 2.1g | 2.7g | 2% |
| Phosphorus | 57mg | 70mg | 2% |
| Vitamin B2 | 0.032mg | 0.039mg | 1% |
| Vitamin B5 | 0.295mg | 0.359mg | 1% |
| Choline | 12.1mg | 20.1mg | 1% |
| Polyunsaturated fat | 0.042g | 0.188g | 1% |
| Vitamin B3 | 1.061mg | 0.94mg | 1% |
| Calories | 77kcal | 92kcal | 1% |
| Vitamin E | 0.01mg | 0.09mg | 1% |
| Calcium | 12mg | 7mg | 1% |
| Carbs | 17.49g | 19.94g | 1% |
| Fats | 0.09g | 0.62g | 1% |
| Net carbs | 15.39g | 17.24g | N/A |
| Iron | 0.81mg | 0.8mg | 0% |
| Sugar | 0.82g | 0.9g | N/A |
| Sodium | 6mg | 4mg | 0% |
| Vitamin K | 2µg | 1.9µg | 0% |
| Folate | 15µg | 14µg | 0% |
| Saturated fat | 0.025g | 0.134g | 0% |
| Monounsaturated fat | 0.002g | 0.188g | 0% |
| Tryptophan | 0.021mg | 0.049mg | 0% |
| Threonine | 0.067mg | 0.129mg | 0% |
| Isoleucine | 0.066mg | 0.127mg | 0% |
| Leucine | 0.098mg | 0.212mg | 0% |
| Lysine | 0.107mg | 0.172mg | 0% |
| Methionine | 0.032mg | 0.044mg | 0% |
| Phenylalanine | 0.081mg | 0.133mg | 0% |
| Valine | 0.103mg | 0.173mg | 0% |
| Histidine | 0.035mg | 0.079mg | 0% |
| Fructose | 0.26g | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +160.5% |
| Contains more ProteinProtein | +64.9% |
| Contains more FatsFats | +588.9% |
| Contains more CarbsCarbs | +14% |
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.3% |
| Contains more Mono. FatMonounsaturated fat | +9300% |
| Contains more Poly. FatPolyunsaturated fat | +347.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +55% |
| Contains more FructoseFructose | +160% |
| Contains more SucroseSucrose | +135.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g