Comparing Nutrients in 300 calories Boiled BuckwheatVS Broccoli

Weight per 300 calories

Boiled Buckwheat

326g

Broccoli

882g

Boiled Buckwheat has 2.7 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Buckwheat or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Buckwheat

14%

80%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Buckwheatvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

2.1%2.02g

Fat

3.37%3.26g

2.02 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

1.37%0.44g

Saturated Fat

3.14%1g

0.44 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

2.85%0.046g

Omega 3

34.7%0.56g

0.046 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

3.34%0.57g

Omega 6

2.54%0.43g

0.57 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

50%65g

Carbohydrate

45%58.6g

65 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

4.05%2.93g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.93 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

0.45%0.33g

Fructose

8.28%6g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.33 gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

%0.65g

Glucose

%4.32g

0.65 gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

%1.3g

Sucrose

%0.88g

1.3 gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

23%8.8g

Fiber

60.4%23g

8.8 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

19.7%11g

Protein

44.4%25g

11 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Buckwheatvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

11%0.13mg

Vitamin B1

52.2%0.63mg

Thiamine

0.13 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

9.8%0.13mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.13 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

19%3.07mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

3.07 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.4%1.17mg

Vitamin B5

101%5.06mg

Pantothenic acid

1.17 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19.3%0.25mg

Vitamin B6

119%1.54mg

Pyridoxine

0.25 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

11.4%45.7μg

Vitamin B9

139%556μg

Folates and Folic Acid

45.7 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1.96%0.29mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.29 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

5.16%6.2μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

6.2 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Boiled Buckwheatvs Broccoli

2.3%23mg

Calcium

41.5%415mg

23 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

53%0.48mg

Copper

48%0.43mg

0.48 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

32.6%2.6mg

Iron

80.5%6.44mg

2.6 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

39.6%166mg

Magnesium

44%185mg

166 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

57%1.3mg

Manganese

80.6%1.85mg

1.3 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum

32.6%228mg

Phosphorus

83%582mg

228 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

8.44%287mg

Potassium

82%2788mg

287 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

13%7.17μg

Selenium

40%22μg

7.17 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

0.87%13mg

Sodium

19.4%291mg

13 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

18%2mg

Zinc

33%3.6mg

2 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

6.67%247g

Water

21.3%788g

247 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 300 calories of Boiled Buckwheat vs Broccoli:

Raw Broccoli contains more Vitamin A, 4.8 times more Vitamin B1, 8.1 times more Vitamin B2, 1.8 times more Vitamin B3, 4.3 times more Vitamin B5, 6.1 times more Vitamin B6, 12.2 times more Vitamin B9, more Vitamin C, 23.5 times more Vitamin E and 144.7 times more Vitamin K than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Buckwheat vs Broccoli:

Raw Broccoli contains 18.2 times more Calcium, 2.5 times more Iron, 1.4 times more Manganese, 2.6 times more Phosphorus, 9.7 times more Potassium, 3.1 times more Selenium, 22.3 times more Sodium, 1.8 times more Zinc and 3.2 times more Water than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Broccoli have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Buckwheat Groats have 1.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Fat, 2.3 times more Saturated Fat, 12.2 times more Omega 3, 5.1 times more Sugars, 18.4 times more Fructose, 2.6 times more Fiber and 2.3 times more Protein than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Buckwheat Groats as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BuckwheatVS Buckwheat FlourBroccoliVS Buckwheat FlourBoiled BuckwheatVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled BuckwheatVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Buckwheat or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: