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  6. Wheat Bread vs. Buckwheat

Wheat Bread vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Wheat Bread and Buckwheat

  • Buckwheat has less Selenium, Manganese, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Folate, Phosphorus, and Calcium.
  • Wheat Bread covers your daily Selenium needs 57% more than Buckwheat.
  • Buckwheat contains 150 times less Sodium than Wheat Bread. Wheat Bread contains 601mg of Sodium, while Buckwheat contains 4mg.

Food varieties used in this article are Bread, wheat, toasted and Buckwheat groats, roasted, cooked.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +2257.1%
Contains more Iron +411.3%
Contains more Magnesium +15.7%
Contains more Phosphorus +168.6%
Contains more Potassium +153.4%
Contains more Zinc +141%
Contains more Copper +35.6%
Contains more Manganese +241.7%
Contains more Selenium +1418.2%
Contains less Sodium -99.3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +2257.1%
Contains more Iron +411.3%
Contains more Magnesium +15.7%
Contains more Phosphorus +168.6%
Contains more Potassium +153.4%
Contains more Zinc +141%
Contains more Copper +35.6%
Contains more Manganese +241.7%
Contains more Selenium +1418.2%
Contains less Sodium -99.3%

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.
Wheat Bread
Wheat Bread
9
:
0
Buckwheat
Buckwheat
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +997.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +564.9%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +98.7%
Contains more Folate +514.3%
Contains more Vitamin K +200%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +997.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +564.9%
Contains more Vitamin B5 +27%
Contains more Vitamin B6 +98.7%
Contains more Folate +514.3%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Buckwheat
Buckwheat
Contains more Protein +283.4%
Contains more Fats +588.7%
Contains more Carbs +179.7%
Contains more Other +544.2%
Contains more Water +212.1%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Buckwheat
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 Protein +283.4%
Contains more Fats +588.7%
Contains more Carbs +179.7%
Contains more Other +544.2%
Contains more Water +212.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +442%
Contains more Polyunsaturated fat +814.9%
Contains less Saturated Fat -86.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +442%
Contains more Polyunsaturated fat +814.9%
Contains less Saturated Fat -86.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Buckwheat Opinion
Net carbs 51.07g 17.24g Wheat Bread
Protein 12.96g 3.38g Wheat Bread
Fats 4.27g 0.62g Wheat Bread
Carbs 55.77g 19.94g Wheat Bread
Calories 313kcal 92kcal Wheat Bread
Fructose 0.1g Buckwheat
Sugar 6.42g 0.9g Buckwheat
Fiber 4.7g 2.7g Wheat Bread
Calcium 165mg 7mg Wheat Bread
Iron 4.09mg 0.8mg Wheat Bread
Magnesium 59mg 51mg Wheat Bread
Phosphorus 188mg 70mg Wheat Bread
Potassium 223mg 88mg Wheat Bread
Sodium 601mg 4mg Buckwheat
Zinc 1.47mg 0.61mg Wheat Bread
Copper 0.198mg 0.146mg Wheat Bread
Manganese 1.377mg 0.403mg Wheat Bread
Selenium 33.4µg 2.2µg Wheat Bread
Vitamin E 0.24mg 0.09mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.04mg Wheat Bread
Vitamin B2 0.382mg 0.039mg Wheat Bread
Vitamin B3 6.25mg 0.94mg Wheat Bread
Vitamin B5 0.456mg 0.359mg Wheat Bread
Vitamin B6 0.153mg 0.077mg Wheat Bread
Folate 86µg 14µg Wheat Bread
Vitamin K 5.7µg 1.9µg Wheat Bread
Tryptophan 0.092mg 0.049mg Wheat Bread
Threonine 0.299mg 0.129mg Wheat Bread
Isoleucine 0.258mg 0.127mg Wheat Bread
Leucine 0.461mg 0.212mg Wheat Bread
Lysine 0.215mg 0.172mg Wheat Bread
Methionine 0.105mg 0.044mg Wheat Bread
Phenylalanine 0.315mg 0.133mg Wheat Bread
Valine 0.31mg 0.173mg Wheat Bread
Histidine 0.15mg 0.079mg Wheat Bread
Saturated Fat 0.989g 0.134g Buckwheat
Monounsaturated Fat 1.019g 0.188g Wheat Bread
Polyunsaturated fat 1.72g 0.188g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Wheat Bread
8%
Buckwheat
Minerals Daily Need Coverage Score
89%
Wheat Bread
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.1)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 5.52g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 597mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.855g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.