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Succotash vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between succotash and buckwheat

  • Buckwheat has less vitamin C, vitamin B1, iron, manganese, potassium, folate, phosphorus, and vitamin A.
  • Succotash covers your daily vitamin C needs 17% more than buckwheat.

Food varieties used in this article are Succotash, (corn and limas), raw and Buckwheat groats, roasted, cooked.

Infographic

Succotash 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +319.3%
Contains more IronIron +128.8%
Contains more CopperCopper +27.4%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +70.7%
Contains more SeleniumSelenium +266.7%
~equal in Magnesium ~51mg
~equal in Zinc ~0.61mg
~equal in Sodium ~4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +110.3%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more FolateFolate +185.7%
Contains more Vitamin B5Vitamin B5 +180.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
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 ProteinProtein +48.8%
Contains more FatsFats +64.5%
Contains more OtherOther +193%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Poly. FatPolyunsaturated fat +160.1%
Contains less Sat. FatSaturated fat -29.5%
~equal in Monounsaturated fat ~0.188g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Succotash Buckwheat DV% diff.
Vitamin C 15.1mg 0mg 17%
Vitamin B1 0.208mg 0.04mg 14%
Iron 1.83mg 0.8mg 13%
Manganese 0.688mg 0.403mg 12%
Potassium 369mg 88mg 8%
Folate 40µg 14µg 7%
Phosphorus 113mg 70mg 6%
Vitamin B5 0.128mg 0.359mg 5%
Vitamin B6 0.13mg 0.077mg 4%
Copper 0.186mg 0.146mg 4%
Fiber 3.8g 2.7g 4%
Choline 20.1mg 4%
Vitamin B3 1.587mg 0.94mg 4%
Selenium 0.6µg 2.2µg 3%
Protein 5.03g 3.38g 3%
Vitamin B2 0.082mg 0.039mg 3%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.489g 0.188g 2%
Vitamin A 15µg 0µg 2%
Calcium 18mg 7mg 1%
Magnesium 48mg 51mg 1%
Vitamin E 0.09mg 1%
Fats 1.02g 0.62g 1%
Calories 99kcal 92kcal 0%
Net carbs 15.79g 17.24g N/A
Carbs 19.59g 19.94g 0%
Sugar 0.9g N/A
Zinc 0.61mg 0.61mg 0%
Sodium 4mg 4mg 0%
Saturated fat 0.19g 0.134g 0%
Monounsaturated fat 0.198g 0.188g 0%
Tryptophan 0.056mg 0.049mg 0%
Threonine 0.209mg 0.129mg 0%
Isoleucine 0.284mg 0.127mg 0%
Leucine 0.443mg 0.212mg 0%
Lysine 0.295mg 0.172mg 0%
Methionine 0.068mg 0.044mg 0%
Phenylalanine 0.243mg 0.133mg 0%
Valine 0.306mg 0.173mg 0%
Histidine 0.16mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Succotash Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Succotash
8%
Buckwheat
Minerals Daily Need Coverage Score
36%
Succotash
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Succotash
Succotash is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Succotash
Succotash is lower in glycemic index (difference - 51)
Which food is cheaper?
Succotash
Succotash is cheaper (difference - $2.4)
Which food is richer in minerals?
Succotash
Succotash is relatively richer in minerals
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.