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  6. Buckwheat vs. Cornmeal

Buckwheat vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Cornmeal

  • Buckwheat has more Manganese, and Copper, however, Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B2, Vitamin B3, Selenium, and Vitamin B6.
  • Cornmeal's daily need coverage for Folate is 49% more.
  • Buckwheat contains 2 times more Manganese than Cornmeal. Buckwheat contains 0.403mg of Manganese, while Cornmeal contains 0.174mg.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Cornmeal, degermed, enriched, yellow.

Infographic

Buckwheat vs Cornmeal 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.
Buckwheat
Buckwheat
5
:
5
Cornmeal
Cornmeal
Contains more Calcium +133.3%
Contains more Magnesium +59.4%
Contains less Sodium -42.9%
Contains more Copper +92.1%
Contains more Manganese +131.6%
Contains more Iron +445%
Contains more Phosphorus +41.4%
Contains more Potassium +61.4%
Contains more Selenium +377.3%
Equal in Zinc - 0.66
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +133.3%
Contains more Magnesium +59.4%
Contains less Sodium -42.9%
Contains more Copper +92.1%
Contains more Manganese +131.6%
Contains more Iron +445%
Contains more Phosphorus +41.4%
Contains more Potassium +61.4%
Contains more Selenium +377.3%
Equal in Zinc - 0.66

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.
Buckwheat
Buckwheat
2
:
7
Cornmeal
Cornmeal
Contains more Vitamin B5 +49.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +1277.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +428.5%
Contains more Vitamin B6 +136.4%
Contains more Folate +1392.9%
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%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin B5 +49.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin B1 +1277.5%
Contains more Vitamin B2 +879.5%
Contains more Vitamin B3 +428.5%
Contains more Vitamin B6 +136.4%
Contains more Folate +1392.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Cornmeal
Cornmeal
Contains more Water +576.5%
Contains more Protein +110.4%
Contains more Fats +182.3%
Contains more Carbs +298.4%
Contains more Other +18.6%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +576.5%
Contains more Protein +110.4%
Contains more Fats +182.3%
Contains more Carbs +298.4%
Contains more Other +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Cornmeal
Cornmeal
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +340.4%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +340.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
5
Cornmeal
Cornmeal
Contains more Starch +∞%
Contains more Sucrose +70%
Contains more Glucose +180%
Contains more Fructose +70%
Contains more Maltose +∞%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cornmeal
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +70%
Contains more Glucose +180%
Contains more Fructose +70%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Cornmeal
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cornmeal Opinion
Net carbs 17.24g 75.55g Cornmeal
Protein 3.38g 7.11g Cornmeal
Fats 0.62g 1.75g Cornmeal
Carbs 19.94g 79.45g Cornmeal
Calories 92kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.1g 0.17g Cornmeal
Sugar 0.9g 1.61g Buckwheat
Fiber 2.7g 3.9g Cornmeal
Calcium 7mg 3mg Buckwheat
Iron 0.8mg 4.36mg Cornmeal
Magnesium 51mg 32mg Buckwheat
Phosphorus 70mg 99mg Cornmeal
Potassium 88mg 142mg Cornmeal
Sodium 4mg 7mg Buckwheat
Zinc 0.61mg 0.66mg Cornmeal
Copper 0.146mg 0.076mg Buckwheat
Manganese 0.403mg 0.174mg Buckwheat
Selenium 2.2µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.09mg 0.12mg Cornmeal
Vitamin B1 0.04mg 0.551mg Cornmeal
Vitamin B2 0.039mg 0.382mg Cornmeal
Vitamin B3 0.94mg 4.968mg Cornmeal
Vitamin B5 0.359mg 0.24mg Buckwheat
Vitamin B6 0.077mg 0.182mg Cornmeal
Folate 14µg 209µg Cornmeal
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.038mg Buckwheat
Threonine 0.129mg 0.172mg Cornmeal
Isoleucine 0.127mg 0.242mg Cornmeal
Leucine 0.212mg 1.006mg Cornmeal
Lysine 0.172mg 0.105mg Buckwheat
Methionine 0.044mg 0.162mg Cornmeal
Phenylalanine 0.133mg 0.366mg Cornmeal
Valine 0.173mg 0.337mg Cornmeal
Histidine 0.079mg 0.172mg Cornmeal
Saturated Fat 0.134g 0.22g Buckwheat
Monounsaturated Fat 0.188g 0.39g Cornmeal
Polyunsaturated fat 0.188g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cornmeal
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
8%
Buckwheat
46%
Cornmeal
Minerals Daily Need Coverage Score
24%
Buckwheat
37%
Cornmeal

Comparison summary

Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.