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Buckwheat vs Almond - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 4.35g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.061g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 35)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Almond
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
22
Buckwheat
59
Almond
Mineral Summary Score
71
Buckwheat
96
Almond

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Almond
Contains more Iron +68.6%
Contains more Calcium +1394.4%
Contains more Potassium +59.3%
Contains more Magnesium +16.9%
Contains more Zinc +30%
Contains more Phosphorus +38.6%
Equal in Copper - 1.031
Equal in Sodium - 1
Contains more Iron +68.6%
Contains more Calcium +1394.4%
Contains more Potassium +59.3%
Contains more Magnesium +16.9%
Contains more Zinc +30%
Contains more Phosphorus +38.6%
Equal in Copper - 1.031
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Almond
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
127%
Almond
Carbohydrates
72%
Buckwheat
22%
Almond
Fats
16%
Buckwheat
230%
Almond

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Almond Opinion
Calories 343 579 Almond
Protein 13.25 21.15 Almond
Fats 3.4 49.93 Almond
Vitamin C 0 0
Carbs 71.5 21.55 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 3.71 Almond
Calcium 18 269 Almond
Potassium 460 733 Almond
Magnesium 231 270 Almond
Sugars 4.35 Almond
Fiber 10 12.5 Almond
Copper 1.1 1.031 Buckwheat
Zinc 2.4 3.12 Almond
Starch 0.72 Almond
Phosphorus 347 481 Almond
Sodium 1 1
Vitamin A 0 2 Almond
Vitamin E 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.101 0.205 Almond
Vitamin B2 0.425 1.138 Almond
Vitamin B3 7.02 3.618 Buckwheat
Vitamin B5 1.233 0.471 Buckwheat
Vitamin B6 0.21 0.137 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Almond
Folic acid (B9) 0 0
Trans Fat 0.015 Buckwheat
Saturated Fat 0.741 3.802 Buckwheat
Monounsaturated Fat 1.04 31.551 Almond
Polyunsaturated fat 1.039 12.329 Almond
Tryptophan 0.192 0.211 Almond
Threonine 0.506 0.601 Almond
Isoleucine 0.498 0.751 Almond
Leucine 0.832 1.473 Almond
Lysine 0.672 0.568 Buckwheat
Methionine 0.172 0.157 Buckwheat
Phenylalanine 0.52 1.132 Almond
Valine 0.678 0.855 Almond
Histidine 0.309 0.539 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.