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  6. Rutabagas vs. Buckwheat

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 covers 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.

Food varieties used in this article are Rutabagas, raw and Buckwheat groats, roasted, cooked.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
2
:
8
Buckwheat
Buckwheat
Contains more Calcium +514.3%
Contains more Potassium +246.6%
Contains more Iron +81.8%
Contains more Magnesium +155%
Contains more Phosphorus +32.1%
Contains less Sodium -66.7%
Contains more Zinc +154.2%
Contains more Copper +356.3%
Contains more Manganese +207.6%
Contains more Selenium +214.3%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +514.3%
Contains more Potassium +246.6%
Contains more Iron +81.8%
Contains more Magnesium +155%
Contains more Phosphorus +32.1%
Contains less Sodium -66.7%
Contains more Zinc +154.2%
Contains more Copper +356.3%
Contains more Manganese +207.6%
Contains more Selenium +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.
Rutabagas
Rutabagas
7
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125%
Contains more Vitamin B6 +29.9%
Contains more Folate +50%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B5 +124.4%
Contains more Vitamin K +533.3%
Equal in Vitamin B2 - 0.039
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 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 E +233.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125%
Contains more Vitamin B6 +29.9%
Contains more Folate +50%
Contains more Vitamin B3 +34.3%
Contains more Vitamin B5 +124.4%
Contains more Vitamin K +533.3%
Equal in Vitamin B2 - 0.039

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
3
Buckwheat
Buckwheat
Contains more Water +18.2%
Contains more Other +65.1%
Contains more Protein +213%
Contains more Fats +287.5%
Contains more Carbs +131.3%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +18.2%
Contains more Other +65.1%
Contains more Protein +213%
Contains more Fats +287.5%
Contains more Carbs +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +652%
Contains more Polyunsaturated fat +113.6%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -79.9%
Contains more Monounsaturated Fat +652%
Contains more Polyunsaturated fat +113.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rutabagas
Rutabagas
5
:
0
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +32.5%
Contains more Glucose +1050%
Contains more Fructose +1510%
Contains more Maltose +∞%
Rutabagas
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 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 Starch +∞%
Contains more Sucrose +32.5%
Contains more Glucose +1050%
Contains more Fructose +1510%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Buckwheat Opinion
Net carbs 6.32g 17.24g Buckwheat
Protein 1.08g 3.38g Buckwheat
Fats 0.16g 0.62g Buckwheat
Carbs 8.62g 19.94g Buckwheat
Calories 37kcal 92kcal Buckwheat
Starch 0.4g Rutabagas
Fructose 1.61g 0.1g Rutabagas
Sugar 4.46g 0.9g Buckwheat
Fiber 2.3g 2.7g Buckwheat
Calcium 43mg 7mg Rutabagas
Iron 0.44mg 0.8mg Buckwheat
Magnesium 20mg 51mg Buckwheat
Phosphorus 53mg 70mg Buckwheat
Potassium 305mg 88mg Rutabagas
Sodium 12mg 4mg Buckwheat
Zinc 0.24mg 0.61mg Buckwheat
Copper 0.032mg 0.146mg Buckwheat
Manganese 0.131mg 0.403mg Buckwheat
Selenium 0.7µg 2.2µg Buckwheat
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0.09mg Rutabagas
Vitamin C 25mg 0mg Rutabagas
Vitamin B1 0.09mg 0.04mg Rutabagas
Vitamin B2 0.04mg 0.039mg Rutabagas
Vitamin B3 0.7mg 0.94mg Buckwheat
Vitamin B5 0.16mg 0.359mg Buckwheat
Vitamin B6 0.1mg 0.077mg Rutabagas
Folate 21µg 14µg Rutabagas
Vitamin K 0.3µg 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.027g 0.134g Rutabagas
Monounsaturated Fat 0.025g 0.188g Buckwheat
Polyunsaturated fat 0.088g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
8%
Buckwheat
Minerals Daily Need Coverage Score
13%
Rutabagas
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.107g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 21)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.