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Buckwheat vs Cereal - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 10.35g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 794mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 8)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Cereal
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Cereal
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
304
Cereal
Mineral Summary Score
71
Buckwheat
111
Cereal

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
:
2
Cereal
Contains more Calcium +80%
Contains more Potassium +338.1%
Contains more Magnesium +1115.8%
Contains more Copper +702.9%
Contains more Phosphorus +350.6%
Contains less Sodium -99.9%
Contains more Iron +1448.2%
Contains more Zinc +216.7%
Contains more Calcium +80%
Contains more Potassium +338.1%
Contains more Magnesium +1115.8%
Contains more Copper +702.9%
Contains more Phosphorus +350.6%
Contains less Sodium -99.9%
Contains more Iron +1448.2%
Contains more Zinc +216.7%

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
:
8
Cereal
Contains more Vitamin B5 +445.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +6125.7%
Contains more Vitamin B2 +810.6%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +2750.5%
Contains more Vitamin B5 +445.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +6125.7%
Contains more Vitamin B2 +810.6%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +2750.5%

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
36%
Cereal
Carbohydrates
72%
Buckwheat
87%
Cereal
Fats
16%
Buckwheat
5%
Cereal

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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 Cereal Opinion
Calories 343 378 Cereal
Protein 13.25 6.06 Buckwheat
Fats 3.4 1.08 Buckwheat
Vitamin C 0 38.5 Cereal
Carbs 71.5 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Buckwheat
Iron 2.2 34.06 Cereal
Calcium 18 10 Buckwheat
Potassium 460 105 Buckwheat
Magnesium 231 19 Buckwheat
Sugars 10.35 Cereal
Fiber 10 1.4 Buckwheat
Copper 1.1 0.137 Buckwheat
Zinc 2.4 7.6 Cereal
Starch
Phosphorus 347 77 Buckwheat
Sodium 1 795 Buckwheat
Vitamin A 0 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Buckwheat
Vitamin B1 0.101 6.288 Cereal
Vitamin B2 0.425 3.87 Cereal
Vitamin B3 7.02 29.62 Cereal
Vitamin B5 1.233 0.226 Buckwheat
Vitamin B6 0.21 5.986 Cereal
Vitamin B12 0 Buckwheat
Vitamin K 0 Cereal
Folic acid (B9) 0 Buckwheat
Trans Fat
Saturated Fat 0.741 0.26 Cereal
Monounsaturated Fat 1.04 0.204 Buckwheat
Polyunsaturated fat 1.039 0.354 Buckwheat
Tryptophan 0.192 0.066 Buckwheat
Threonine 0.506 0.241 Buckwheat
Isoleucine 0.498 0.26 Buckwheat
Leucine 0.832 0.767 Buckwheat
Lysine 0.672 0.113 Buckwheat
Methionine 0.172 0.13 Buckwheat
Phenylalanine 0.52 0.365 Buckwheat
Valine 0.678 0.344 Buckwheat
Histidine 0.309 0.162 Buckwheat
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.