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  6. Salsa vs. Buckwheat

Salsa vs. Buckwheat — In-Depth Nutrition Comparison

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How are Salsa and Buckwheat different?

  • Salsa is richer in Iron, Vitamin B6, and Potassium, while Buckwheat is higher in Magnesium, Phosphorus, Copper, and Fiber.
  • Salsa covers your daily need of Sodium 19% more than Buckwheat.
  • Salsa contains 3 times more Potassium than Buckwheat. Salsa contains 270mg of Potassium, while Buckwheat contains 88mg.
  • Buckwheat is lower in Sodium.

USDA Commodity, salsa and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Salsa 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.
Salsa
Salsa
3
:
7
Buckwheat
Buckwheat
Contains more Calcium +71.4%
Contains more Iron +180%
Contains more Potassium +206.8%
Contains more Magnesium +218.8%
Contains more Phosphorus +133.3%
Contains less Sodium -99.1%
Contains more Zinc +258.8%
Contains more Copper +52.1%
Contains more Selenium +450%
Salsa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 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 +71.4%
Contains more Iron +180%
Contains more Potassium +206.8%
Contains more Magnesium +218.8%
Contains more Phosphorus +133.3%
Contains less Sodium -99.1%
Contains more Zinc +258.8%
Contains more Copper +52.1%
Contains more Selenium +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.
Salsa
Salsa
6
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B6 +93.5%
Contains more Folate +35.7%
Contains more Vitamin B2 +30%
Salsa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
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 +25%
Contains more Vitamin B3 +14.9%
Contains more Vitamin B6 +93.5%
Contains more Folate +35.7%
Contains more Vitamin B2 +30%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
Salsa
2
:
3
Buckwheat
Buckwheat
Contains more Water +18.6%
Contains more Other +272.1%
Contains more Protein +125.3%
Contains more Fats +210%
Contains more Carbs +184.9%
Salsa
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +18.6%
Contains more Other +272.1%
Contains more Protein +125.3%
Contains more Fats +210%
Contains more Carbs +184.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
Salsa
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +1075%
Contains more Polyunsaturated fat +75.7%
Salsa
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -78.4%
Contains more Monounsaturated Fat +1075%
Contains more Polyunsaturated fat +75.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Buckwheat Opinion
Net carbs 5.6g 17.24g Buckwheat
Protein 1.5g 3.38g Buckwheat
Fats 0.2g 0.62g Buckwheat
Carbs 7g 19.94g Buckwheat
Calories 36kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Salsa
Fiber 1.4g 2.7g Buckwheat
Calcium 12mg 7mg Salsa
Iron 2.24mg 0.8mg Salsa
Magnesium 16mg 51mg Buckwheat
Phosphorus 30mg 70mg Buckwheat
Potassium 270mg 88mg Salsa
Sodium 430mg 4mg Buckwheat
Zinc 0.17mg 0.61mg Buckwheat
Copper 0.096mg 0.146mg Buckwheat
Manganese 0.403mg Buckwheat
Selenium 0.4µg 2.2µg Buckwheat
Vitamin A 550IU 0IU Salsa
Vitamin A RAE 28µg 0µg Salsa
Vitamin E 0.09mg Buckwheat
Vitamin C 4mg 0mg Salsa
Vitamin B1 0.05mg 0.04mg Salsa
Vitamin B2 0.03mg 0.039mg Buckwheat
Vitamin B3 1.08mg 0.94mg Salsa
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.149mg 0.077mg Salsa
Folate 19µg 14µg Salsa
Vitamin K 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 0.029g 0.134g Salsa
Monounsaturated Fat 0.016g 0.188g Buckwheat
Polyunsaturated fat 0.107g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa 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
11%
Salsa
8%
Buckwheat
Minerals Daily Need Coverage Score
23%
Salsa
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.105g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 51)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 426mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.