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Sweet potato vs. Buckwheat — In-Depth Nutrition Comparison

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What are the differences between sweet potato and buckwheat?

  • Sweet potato is higher in vitamin A, vitamin B6, vitamin B5, and potassium, yet buckwheat is higher in manganese and magnesium.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato has 5 times more sugar than buckwheat. While sweet potato has 4.18g of sugar, buckwheat has only 0.9g.
  • The glycemic index of buckwheat is lower.

We used Sweet potato, raw, unprepared and Buckwheat groats, roasted, cooked types in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 +328.6%
Contains more PotassiumPotassium +283%
Contains more MagnesiumMagnesium +104%
Contains more IronIron +31.1%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +56.2%
Contains more SeleniumSelenium +266.7%
~equal in Copper ~0.146mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 EVitamin E +188.9%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more FolateFolate +27.3%
Contains more CholineCholine +63.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 OtherOther +127.9%
Contains more ProteinProtein +115.3%
Contains more FatsFats +1140%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +18700%
Contains more Poly. FatPolyunsaturated fat +1242.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +530%
Contains more GlucoseGlucose +380%
Contains more FructoseFructose +600%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Buckwheat DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B6 0.209mg 0.077mg 10%
Vitamin B5 0.8mg 0.359mg 9%
Potassium 337mg 88mg 7%
Manganese 0.258mg 0.403mg 6%
Magnesium 25mg 51mg 6%
Starch 12.65g 5%
Protein 1.57g 3.38g 4%
Zinc 0.3mg 0.61mg 3%
Phosphorus 47mg 70mg 3%
Vitamin C 2.4mg 0mg 3%
Selenium 0.6µg 2.2µg 3%
Vitamin B1 0.078mg 0.04mg 3%
Calcium 30mg 7mg 2%
Iron 0.61mg 0.8mg 2%
Vitamin B2 0.061mg 0.039mg 2%
Sodium 55mg 4mg 2%
Vitamin B3 0.557mg 0.94mg 2%
Folate 11µg 14µg 1%
Choline 12.3mg 20.1mg 1%
Saturated fat 0.018g 0.134g 1%
Polyunsaturated fat 0.014g 0.188g 1%
Fructose 0.7g 0.1g 1%
Vitamin E 0.26mg 0.09mg 1%
Fats 0.05g 0.62g 1%
Fiber 3g 2.7g 1%
Copper 0.151mg 0.146mg 1%
Calories 86kcal 92kcal 0%
Carbs 20.12g 19.94g 0%
Net carbs 17.12g 17.24g N/A
Sugar 4.18g 0.9g N/A
Vitamin K 1.8µg 1.9µg 0%
Monounsaturated fat 0.001g 0.188g 0%
Tryptophan 0.031mg 0.049mg 0%
Threonine 0.083mg 0.129mg 0%
Isoleucine 0.055mg 0.127mg 0%
Leucine 0.092mg 0.212mg 0%
Lysine 0.066mg 0.172mg 0%
Methionine 0.029mg 0.044mg 0%
Phenylalanine 0.089mg 0.133mg 0%
Valine 0.086mg 0.173mg 0%
Histidine 0.031mg 0.079mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
8%
Buckwheat
Minerals Daily Need Coverage Score
20%
Sweet potato
24%
Buckwheat

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 51mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 19)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.