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  6. Smoothie vs. Buckwheat

Smoothie vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between Smoothie and Buckwheat?

  • Smoothie is higher in Vitamin C, and Vitamin B12, yet Buckwheat is higher in Fiber, and Iron.
  • Smoothie's daily need coverage for Vitamin C is 27% more.
  • The amount of Sugar in Buckwheat is lower.

We used Beverages, V8 SPLASH Smoothies, Strawberry Banana and Buckwheat groats, roasted, cooked types in this article.

Infographic

Smoothie 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.
Smoothie
Smoothie
1
:
9
Buckwheat
Buckwheat
Contains more Calcium +485.7%
Contains more Iron +433.3%
Contains more Potassium +266.7%
Contains less Sodium -86.2%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +485.7%
Contains more Iron +433.3%
Contains more Potassium +266.7%
Contains less Sodium -86.2%

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.
Smoothie
Smoothie
4
:
8
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +15.2%
Equal in Vitamin B6 - 0.077
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 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 B12 +∞%
Contains more Vitamin B3 +15.2%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoothie
Smoothie
1
:
4
Buckwheat
Buckwheat
Contains more Water +19.4%
Contains more Protein +177%
Contains more Fats +∞%
Contains more Carbs +144.4%
Contains more Other +26.5%
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +19.4%
Contains more Protein +177%
Contains more Fats +∞%
Contains more Carbs +144.4%
Contains more Other +26.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Buckwheat Opinion
Net carbs 8.16g 17.24g Buckwheat
Protein 1.22g 3.38g Buckwheat
Fats 0g 0.62g Buckwheat
Carbs 8.16g 19.94g Buckwheat
Calories 37kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 7.35g 0.9g Buckwheat
Fiber 0g 2.7g Buckwheat
Calcium 41mg 7mg Smoothie
Iron 0.15mg 0.8mg Buckwheat
Magnesium 51mg Buckwheat
Phosphorus 70mg Buckwheat
Potassium 24mg 88mg Buckwheat
Sodium 29mg 4mg Buckwheat
Zinc 0.61mg Buckwheat
Copper 0.146mg Buckwheat
Manganese 0.403mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 408IU 0IU Smoothie
Vitamin E 0.09mg Buckwheat
Vitamin C 24.5mg 0mg Smoothie
Vitamin B1 0.04mg Buckwheat
Vitamin B2 0.039mg Buckwheat
Vitamin B3 0.816mg 0.94mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.082mg 0.077mg Smoothie
Folate 14µg Buckwheat
Vitamin B12 0.24µg 0µg Smoothie
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 0g 0.134g Smoothie
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie 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
14%
Smoothie
8%
Buckwheat
Minerals Daily Need Coverage Score
2%
Smoothie
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 7)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.45g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 25mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.