Seaweed vs. Buckwheat — In-Depth Nutrition Comparison
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A recap on differences between seaweed and buckwheat
- Seaweed has more vitamin K, folate, iron, magnesium, calcium, vitamin B2, and vitamin B5; however, buckwheat is higher in manganese and vitamin B6.
- Seaweed covers your daily vitamin K needs 53% more than buckwheat.
- Buckwheat contains 58 times less sodium than seaweed. Seaweed contains 233mg of sodium, while buckwheat contains 4mg.
Food varieties used in this article are Seaweed, kelp, 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 MagnesiumMagnesium | +137.3% |
| Contains more CalciumCalcium | +2300% |
| Contains more IronIron | +256.3% |
| Contains more ZincZinc | +101.6% |
| Contains more CopperCopper | +12.3% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +101.5% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +866.7% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +284.6% |
| Contains more Vitamin B5Vitamin B5 | +78.8% |
| Contains more Vitamin KVitamin K | +3373.7% |
| Contains more FolateFolate | +1185.7% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B6Vitamin B6 | +3750% |
| Contains more CholineCholine | +57% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +1437.2% |
| Contains more ProteinProtein | +101.2% |
| Contains more FatsFats | +10.7% |
| Contains more CarbsCarbs | +108.4% |
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.7% |
| Contains more Mono. FatMonounsaturated fat | +91.8% |
| Contains more Poly. FatPolyunsaturated fat | +300% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 66µg | 1.9µg | 53% |
| Folate | 180µg | 14µg | 42% |
| Iron | 2.85mg | 0.8mg | 26% |
| Magnesium | 121mg | 51mg | 17% |
| Calcium | 168mg | 7mg | 16% |
| Sodium | 233mg | 4mg | 10% |
| Vitamin B2 | 0.15mg | 0.039mg | 9% |
| Manganese | 0.2mg | 0.403mg | 9% |
| Vitamin B6 | 0.002mg | 0.077mg | 6% |
| Vitamin B5 | 0.642mg | 0.359mg | 6% |
| Fiber | 1.3g | 2.7g | 6% |
| Zinc | 1.23mg | 0.61mg | 6% |
| Vitamin E | 0.87mg | 0.09mg | 5% |
| Phosphorus | 42mg | 70mg | 4% |
| Carbs | 9.57g | 19.94g | 3% |
| Selenium | 0.7µg | 2.2µg | 3% |
| Vitamin B3 | 0.47mg | 0.94mg | 3% |
| Vitamin C | 3mg | 0mg | 3% |
| Protein | 1.68g | 3.38g | 3% |
| Calories | 43kcal | 92kcal | 2% |
| Copper | 0.13mg | 0.146mg | 2% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Choline | 12.8mg | 20.1mg | 1% |
| Saturated fat | 0.247g | 0.134g | 1% |
| Polyunsaturated fat | 0.047g | 0.188g | 1% |
| Fats | 0.56g | 0.62g | 0% |
| Net carbs | 8.27g | 17.24g | N/A |
| Potassium | 89mg | 88mg | 0% |
| Sugar | 0.6g | 0.9g | N/A |
| Monounsaturated fat | 0.098g | 0.188g | 0% |
| Tryptophan | 0.048mg | 0.049mg | 0% |
| Threonine | 0.055mg | 0.129mg | 0% |
| Isoleucine | 0.076mg | 0.127mg | 0% |
| Leucine | 0.083mg | 0.212mg | 0% |
| Lysine | 0.082mg | 0.172mg | 0% |
| Methionine | 0.025mg | 0.044mg | 0% |
| Phenylalanine | 0.043mg | 0.133mg | 0% |
| Valine | 0.072mg | 0.173mg | 0% |
| Histidine | 0.024mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
8%
Minerals Daily Need Coverage Score
41%
24%
Comparison summary
Which food is lower in Sugar?
Seaweed is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Seaweed is lower in glycemic index (difference - 51)
Which food is cheaper?
Seaweed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Seaweed is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 229mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.113g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.