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  6. Buckwheat vs. Egg

Buckwheat vs. Egg — In-Depth Nutrition Comparison

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How are Buckwheat and Egg different?

  • Buckwheat is higher in Manganese, however, Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin A RAE.
  • Daily need coverage for Copper from Egg is 206% higher.
  • Buckwheat contains 16 times more Manganese than Egg. While Buckwheat contains 0.403mg of Manganese, Egg contains only 0.026mg.
  • Buckwheat has less Saturated Fat.

Buckwheat groats, roasted, cooked and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Buckwheat vs Egg 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
3
:
7
Egg
Egg
Contains more Magnesium +410%
Contains less Sodium -96.8%
Contains more Manganese +1450%
Contains more Calcium +614.3%
Contains more Iron +48.8%
Contains more Phosphorus +145.7%
Contains more Potassium +43.2%
Contains more Zinc +72.1%
Contains more Copper +1269.9%
Contains more Selenium +1300%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +410%
Contains less Sodium -96.8%
Contains more Manganese +1450%
Contains more Calcium +614.3%
Contains more Iron +48.8%
Contains more Phosphorus +145.7%
Contains more Potassium +43.2%
Contains more Zinc +72.1%
Contains more Copper +1269.9%
Contains more Selenium +1300%

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
:
9
Egg
Egg
Contains more Vitamin B3 +1368.8%
Contains more Vitamin K +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1044.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +1215.4%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +57.1%
Contains more Folate +214.3%
Contains more Vitamin B12 +∞%
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B3 +1368.8%
Contains more Vitamin K +533.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1044.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +1215.4%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +57.1%
Contains more Folate +214.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Egg
Egg
Contains more Carbs +1680.4%
Contains more Protein +272.2%
Contains more Fats +1611.3%
Contains more Other +148.8%
Equal in Water - 74.62
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +1680.4%
Contains more Protein +272.2%
Contains more Fats +1611.3%
Contains more Other +148.8%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Egg
Egg
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +2068.6%
Contains more Polyunsaturated fat +652.1%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +2068.6%
Contains more Polyunsaturated fat +652.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Egg Opinion
Net carbs 17.24g 1.12g Buckwheat
Protein 3.38g 12.58g Egg
Fats 0.62g 10.61g Egg
Carbs 19.94g 1.12g Buckwheat
Calories 92kcal 155kcal Egg
Fructose 0.1g Buckwheat
Sugar 0.9g 1.12g Buckwheat
Fiber 2.7g 0g Buckwheat
Calcium 7mg 50mg Egg
Iron 0.8mg 1.19mg Egg
Magnesium 51mg 10mg Buckwheat
Phosphorus 70mg 172mg Egg
Potassium 88mg 126mg Egg
Sodium 4mg 124mg Buckwheat
Zinc 0.61mg 1.05mg Egg
Copper 0.146mg 2mg Egg
Manganese 0.403mg 0.026mg Buckwheat
Selenium 2.2µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.09mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.04mg 0.066mg Egg
Vitamin B2 0.039mg 0.513mg Egg
Vitamin B3 0.94mg 0.064mg Buckwheat
Vitamin B5 0.359mg 1.398mg Egg
Vitamin B6 0.077mg 0.121mg Egg
Folate 14µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 1.9µg 0.3µg Buckwheat
Tryptophan 0.049mg 0.153mg Egg
Threonine 0.129mg 0.604mg Egg
Isoleucine 0.127mg 0.686mg Egg
Leucine 0.212mg 1.075mg Egg
Lysine 0.172mg 0.904mg Egg
Methionine 0.044mg 0.392mg Egg
Phenylalanine 0.133mg 0.668mg Egg
Valine 0.173mg 0.767mg Egg
Histidine 0.079mg 0.298mg Egg
Cholesterol 0mg 373mg Buckwheat
Saturated Fat 0.134g 3.267g Buckwheat
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.188g 4.077g Egg
Polyunsaturated fat 0.188g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Egg
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
45%
Egg
Minerals Daily Need Coverage Score
24%
Buckwheat
103%
Egg

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 51)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.133g)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.