Rutabagas vs. Buckwheat — In-Depth Nutrition Comparison
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A recap on differences between rutabagas and buckwheat
- Rutabagas have more vitamin C and potassium; however, buckwheat is higher in copper, manganese, and magnesium.
- Rutabagas cover your daily vitamin C needs 28% more than buckwheat.
- Buckwheat contains 6 times less calcium than rutabagas. Rutabagas contain 43mg of calcium, while buckwheat contains 7mg.
- Buckwheat has less sugar.
- The glycemic index of rutabagas is higher.
Food varieties used in this article are Rutabagas, 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 | +514.3% |
| Contains more PotassiumPotassium | +246.6% |
| Contains more MagnesiumMagnesium | +155% |
| Contains more IronIron | +81.8% |
| Contains more CopperCopper | +356.3% |
| Contains more ZincZinc | +154.2% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +207.6% |
| Contains more SeleniumSelenium | +214.3% |
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 | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B6Vitamin B6 | +29.9% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B3Vitamin B3 | +34.3% |
| Contains more Vitamin B5Vitamin B5 | +124.4% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more CholineCholine | +42.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 25mg | 0mg | 28% |
| Copper | 0.032mg | 0.146mg | 13% |
| Manganese | 0.131mg | 0.403mg | 12% |
| Magnesium | 20mg | 51mg | 7% |
| Potassium | 305mg | 88mg | 6% |
| Protein | 1.08g | 3.38g | 5% |
| Iron | 0.44mg | 0.8mg | 5% |
| Vitamin B1 | 0.09mg | 0.04mg | 4% |
| Vitamin B5 | 0.16mg | 0.359mg | 4% |
| Carbs | 8.62g | 19.94g | 4% |
| Calcium | 43mg | 7mg | 4% |
| Selenium | 0.7µg | 2.2µg | 3% |
| Calories | 37kcal | 92kcal | 3% |
| Zinc | 0.24mg | 0.61mg | 3% |
| Vitamin B3 | 0.7mg | 0.94mg | 2% |
| Folate | 21µg | 14µg | 2% |
| Vitamin B6 | 0.1mg | 0.077mg | 2% |
| Fructose | 1.61g | 0.1g | 2% |
| Fiber | 2.3g | 2.7g | 2% |
| Phosphorus | 53mg | 70mg | 2% |
| Vitamin K | 0.3µg | 1.9µg | 1% |
| Polyunsaturated fat | 0.088g | 0.188g | 1% |
| Choline | 14.1mg | 20.1mg | 1% |
| Fats | 0.16g | 0.62g | 1% |
| Vitamin E | 0.3mg | 0.09mg | 1% |
| Net carbs | 6.32g | 17.24g | N/A |
| Sugar | 4.46g | 0.9g | N/A |
| Starch | 0.4g | 0% | |
| Sodium | 12mg | 4mg | 0% |
| Vitamin B2 | 0.04mg | 0.039mg | 0% |
| Saturated fat | 0.027g | 0.134g | 0% |
| Monounsaturated fat | 0.025g | 0.188g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.2% |
| Contains more OtherOther | +65.1% |
| Contains more ProteinProtein | +213% |
| Contains more FatsFats | +287.5% |
| Contains more CarbsCarbs | +131.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.9% |
| Contains more Mono. FatMonounsaturated fat | +652% |
| Contains more Poly. FatPolyunsaturated fat | +113.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +32.5% |
| Contains more GlucoseGlucose | +1050% |
| Contains more FructoseFructose | +1510% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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