Zucchini vs. Buckwheat — In-Depth Nutrition Comparison
Compare
What are the differences between zucchini and buckwheat?
- Zucchini is higher in vitamin C, vitamin B6, and potassium, yet buckwheat is higher in copper, manganese, magnesium, fiber, and iron.
- Zucchini's daily need coverage for vitamin C is 20% more.
- Zucchini has 3 times more potassium than buckwheat. While zucchini has 261mg of potassium, buckwheat has only 88mg.
- The glycemic index of zucchini is lower.
We used Squash, summer, zucchini, includes skin, raw and Buckwheat groats, roasted, cooked types in this article.
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.
| Contains more CalciumCalcium | +128.6% |
| Contains more PotassiumPotassium | +196.6% |
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more IronIron | +116.2% |
| Contains more CopperCopper | +175.5% |
| Contains more ZincZinc | +90.6% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +127.7% |
| Contains more SeleniumSelenium | +1000% |
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 | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +12.5% |
| Contains more Vitamin B2Vitamin B2 | +141% |
| Contains more Vitamin B6Vitamin B6 | +111.7% |
| Contains more Vitamin KVitamin K | +126.3% |
| Contains more FolateFolate | +71.4% |
| Contains more Vitamin B3Vitamin B3 | +108.4% |
| Contains more Vitamin B5Vitamin B5 | +76% |
| Contains more CholineCholine | +111.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.3% |
| Contains more OtherOther | +32.6% |
| Contains more ProteinProtein | +179.3% |
| Contains more FatsFats | +93.8% |
| Contains more CarbsCarbs | +541.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.3% |
| Contains more Mono. FatMonounsaturated fat | +1609.1% |
| Contains more Poly. FatPolyunsaturated fat | +106.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +435% |
| Contains more FructoseFructose | +1280% |
| Contains more SucroseSucrose | +700% |
~equal in
Starch
~0g
~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.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 17.9mg | 0mg | 20% |
| Manganese | 0.177mg | 0.403mg | 10% |
| Copper | 0.053mg | 0.146mg | 10% |
| Magnesium | 18mg | 51mg | 8% |
| Vitamin B6 | 0.163mg | 0.077mg | 7% |
| Fiber | 1g | 2.7g | 7% |
| Carbs | 3.11g | 19.94g | 6% |
| Phosphorus | 38mg | 70mg | 5% |
| Potassium | 261mg | 88mg | 5% |
| Iron | 0.37mg | 0.8mg | 5% |
| Calories | 17kcal | 92kcal | 4% |
| Protein | 1.21g | 3.38g | 4% |
| Selenium | 0.2µg | 2.2µg | 4% |
| Vitamin B2 | 0.094mg | 0.039mg | 4% |
| Vitamin B3 | 0.451mg | 0.94mg | 3% |
| Zinc | 0.32mg | 0.61mg | 3% |
| Vitamin B5 | 0.204mg | 0.359mg | 3% |
| Folate | 24µg | 14µg | 3% |
| Vitamin K | 4.3µg | 1.9µg | 2% |
| Choline | 9.5mg | 20.1mg | 2% |
| Fructose | 1.38g | 0.1g | 2% |
| Polyunsaturated fat | 0.091g | 0.188g | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Calcium | 16mg | 7mg | 1% |
| Fats | 0.32g | 0.62g | 0% |
| Net carbs | 2.11g | 17.24g | N/A |
| Sugar | 2.5g | 0.9g | N/A |
| Sodium | 8mg | 4mg | 0% |
| Vitamin E | 0.12mg | 0.09mg | 0% |
| Vitamin B1 | 0.045mg | 0.04mg | 0% |
| Saturated fat | 0.084g | 0.134g | 0% |
| Monounsaturated fat | 0.011g | 0.188g | 0% |
| Tryptophan | 0.01mg | 0.049mg | 0% |
| Threonine | 0.029mg | 0.129mg | 0% |
| Isoleucine | 0.044mg | 0.127mg | 0% |
| Leucine | 0.071mg | 0.212mg | 0% |
| Lysine | 0.067mg | 0.172mg | 0% |
| Methionine | 0.018mg | 0.044mg | 0% |
| Phenylalanine | 0.043mg | 0.133mg | 0% |
| Valine | 0.054mg | 0.173mg | 0% |
| Histidine | 0.026mg | 0.079mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
15%
8%
Minerals Daily Need Coverage Score
12%
24%
Comparison summary
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 36)
Which food is cheaper?
Zucchini is cheaper (difference - $2)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1.6g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)