Compare Sweet Potato Nutrition Facts: Health Benefits & Profile vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Sweet Potato Nutrition Facts: Health Benefits & Profile

Food

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Nutrient

Food A

Food B

Calcium

✓26 MG

18 MG

Iron

0.6 MG

✓2.2 MG

Vitamin A, IU

✓5290 IU

0 IU

Vitamin C

✓4.8 MG

0 MG

Protein

5.5 G

✓13.2 G

Total Fat

1.3 G

✓3.4 G

Carbs

16.4 G

✓71.5 G

Calories

106 KCAL

✓343 KCAL

Total Sugars

✓4.2 G

0 G

Fiber

1.9 G

✓10 G

Sodium

✓173 MG

1 MG

Cholesterol

✓14 MG

0 MG

Fatty acids, total trans

0 G

Saturated Fat

0.3 G

✓0.7 G

Folic acid

0 UG

SFA 4:0

0 G

SFA 6:0

0 G

PUFA 20:4

0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

PUFA 22:6 n-3 (DHA)

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

Vitamin D (D2 + D3), International Units

0 IU

Alcohol, ethyl

0 G

Folate, DFE

0 UG

✓30 UG

Retinol

0 UG

Vitamin A

0 UG

Vitamin B-12, added

0 UG

Water

0 G

✓9.8 G

Potassium

0 MG

✓460 MG

Zinc

0 MG

✓2.4 MG

Isoleucine

0 G

✓0.5 G

Leucine

0 G

✓0.8 G

Lysine

0 G

✓0.7 G

Cystine

0 G

✓0.2 G

Valine

0 G

✓0.7 G

Arginine

0 G

✓1 G

Histidine

0 G

✓0.3 G

Aspartic acid

0 G

✓1.1 G

Serine

0 G

✓0.7 G

Niacin

0 MG

✓7 MG

Pantothenic acid

0 MG

✓1.2 MG

Vitamin B6

0 MG

✓0.2 MG

MUFA 22:1

0 G

✓0 G

Monounsaturated Fat

0 G

✓1 G

SFA 10:0

0 G

✓0 G

SFA 16:0

0 G

✓0.5 G

SFA 18:0

0 G

✓0 G

MUFA 18:1

0 G

✓1 G

PUFA 18:2

0 G

✓1 G

PUFA 18:3

0 G

✓0.1 G

Polyunsaturated Fat

0 G

✓1 G

Magnesium

0 MG

✓231 MG

Phosphorus

0 MG

✓347 MG

Copper, Cu

0 MG

✓1.1 MG

Manganese, Mn

0 MG

✓1.3 MG

Ash

0 G

✓2.1 G

SFA 8:0

0 G

✓0 G

SFA 12:0

0 G

✓0 G

SFA 14:0

0 G

✓0 G

MUFA 16:1

0 G

✓0 G

Thiamin

0 MG

✓0.1 MG

Riboflavin

0 MG

✓0.4 MG

Folate

0 UG

✓30 UG

Vitamin B12

0 UG

Folate, food

0 UG

✓30 UG

Tryptophan

0 G

✓0.2 G

Threonine

0 G

✓0.5 G

Methionine

0 G

✓0.2 G

Phenylalanine

0 G

✓0.5 G

Tyrosine

0 G

✓0.2 G

Alanine

0 G

✓0.7 G

Glutamic acid

0 G

✓2.1 G

Glycine

0 G

✓1 G

Proline

0 G

✓0.5 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

0 UG

✓8.3 UG

Visual Comparison

Protein5.5 G vs 13.2 G

Sweet Potato Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calories106 vs 343

Sweet Potato Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Total Fat1.3 vs 3.4

Sweet Potato Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calcium26 vs 18

Sweet Potato Nutrition Facts: Health Benefits & ProfileBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Comparison Verdict

If your goal is weight management or lower-calorie meal planning, the sweet potato is the better choice due to its lower caloric density and high water content. However, if you are looking to build muscle or need sustained energy for a long workout, buckwheat is the superior option because it provides significantly more protein and complex carbohydrates to support performance and recovery.