Potato vs. Buckwheat — In-Depth Nutrition Comparison
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The main differences between potatoes and buckwheat
- Potatoes have more vitamin B6, potassium, and vitamin C; however, buckwheat has more manganese and magnesium.
- Daily need coverage for vitamin B6 for potatoes is 18% higher.
- Potatoes have a higher glycemic index than buckwheat.
Food types used in this article are Potatoes, baked, flesh, and skin, without salt and Buckwheat groats, roasted, cooked.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +508% |
| Contains more IronIron | +35% |
| Contains more MagnesiumMagnesium | +82.1% |
| Contains more CopperCopper | +23.7% |
| Contains more ZincZinc | +69.4% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +84% |
| Contains more SeleniumSelenium | +450% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B6Vitamin B6 | +303.9% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin EVitamin E | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.311mg | 0.077mg | 18% |
| Potassium | 535mg | 88mg | 13% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Manganese | 0.219mg | 0.403mg | 8% |
| Starch | 17.27g | 7% | |
| Magnesium | 28mg | 51mg | 5% |
| Iron | 1.08mg | 0.8mg | 4% |
| Folate | 28µg | 14µg | 4% |
| Copper | 0.118mg | 0.146mg | 3% |
| Selenium | 0.4µg | 2.2µg | 3% |
| Vitamin B3 | 1.41mg | 0.94mg | 3% |
| Protein | 2.5g | 3.38g | 2% |
| Fiber | 2.2g | 2.7g | 2% |
| Zinc | 0.36mg | 0.61mg | 2% |
| Vitamin B1 | 0.064mg | 0.04mg | 2% |
| Fats | 0.13g | 0.62g | 1% |
| Calcium | 15mg | 7mg | 1% |
| Vitamin B2 | 0.048mg | 0.039mg | 1% |
| Choline | 14.8mg | 20.1mg | 1% |
| Polyunsaturated fat | 0.057g | 0.188g | 1% |
| Calories | 93kcal | 92kcal | 0% |
| Protein per 100 calories | 2.7g | 3.7g | N/A |
| Calories per 10 g protein | 372kcal | 272kcal | N/A |
| Weight per 100 calories | 108g | 109g | N/A |
| Net carbs | 18.95g | 17.24g | N/A |
| Carbs | 21.15g | 19.94g | 0% |
| Sugar | 1.18g | 0.9g | N/A |
| Phosphorus | 70mg | 70mg | 0% |
| Sodium | 10mg | 4mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.04mg | 0.09mg | 0% |
| Vitamin B5 | 0.376mg | 0.359mg | 0% |
| Vitamin K | 2µg | 1.9µg | 0% |
| Saturated fat | 0.034g | 0.134g | 0% |
| Monounsaturated fat | 0.003g | 0.188g | 0% |
| Tryptophan | 0.025mg | 0.049mg | 0% |
| Threonine | 0.081mg | 0.129mg | 0% |
| Isoleucine | 0.08mg | 0.127mg | 0% |
| Leucine | 0.119mg | 0.212mg | 0% |
| Lysine | 0.13mg | 0.172mg | 0% |
| Methionine | 0.038mg | 0.044mg | 0% |
| Phenylalanine | 0.099mg | 0.133mg | 0% |
| Valine | 0.125mg | 0.173mg | 0% |
| Histidine | 0.042mg | 0.079mg | 0% |
| Fructose | 0.34g | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.2% |
| Contains more FatsFats | +376.9% |
~equal in
Carbs
~19.94g
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +6166.7% |
| Contains more Poly. FatPolyunsaturated fat | +229.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +120% |
| Contains more FructoseFructose | +240% |
~equal in
Sucrose
~0.4g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
