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  6. Buckwheat vs. Corn

Buckwheat vs. Corn — In-Depth Nutrition Comparison

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How are Buckwheat and Corn different?

  • Buckwheat is richer in Copper, Manganese, and Magnesium, while Corn is higher in Vitamin B5, and Vitamin C.
  • Buckwheat covers your daily need of Copper 11% more than Corn.
  • Buckwheat contains 2 times more Manganese than Corn. Buckwheat contains 0.403mg of Manganese, while Corn contains 0.167mg.
  • Buckwheat is lower in Sugar.

Buckwheat groats, roasted, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.

Infographic

Buckwheat vs Corn 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
6
:
4
Corn
Corn
Contains more Calcium +133.3%
Contains more Iron +77.8%
Contains more Magnesium +96.2%
Contains more Copper +198%
Contains more Manganese +141.3%
Contains more Selenium +1000%
Contains more Potassium +147.7%
Contains less Sodium -75%
Equal in Phosphorus - 77
Equal in Zinc - 0.62
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +133.3%
Contains more Iron +77.8%
Contains more Magnesium +96.2%
Contains more Copper +198%
Contains more Manganese +141.3%
Contains more Selenium +1000%
Contains more Potassium +147.7%
Contains less Sodium -75%
Equal in Phosphorus - 77
Equal in Zinc - 0.62

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
1
:
8
Corn
Corn
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +80.5%
Contains more Folate +64.3%
Equal in Vitamin E - 0.09
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +80.5%
Contains more Folate +64.3%
Equal in Vitamin E - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Corn
Corn
Contains more Fats +141.9%
Contains more Other +62.8%
Equal in Protein - 3.41
Equal in Carbs - 20.98
Equal in Water - 73.41
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Fats +141.9%
Contains more Other +62.8%
Equal in Protein - 3.41
Equal in Carbs - 20.98
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Corn
Corn
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +220.7%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -32%
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +220.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
5
Corn
Corn
Contains more Starch +∞%
Contains more Sucrose +585%
Contains more Glucose +320%
Contains more Fructose +690%
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
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +585%
Contains more Glucose +320%
Contains more Fructose +690%
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 Corn
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Corn Opinion
Net carbs 17.24g 18.58g Corn
Protein 3.38g 3.41g Corn
Fats 0.62g 1.5g Corn
Carbs 19.94g 20.98g Corn
Calories 92kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.1g 0.79g Corn
Sugar 0.9g 4.54g Buckwheat
Fiber 2.7g 2.4g Buckwheat
Calcium 7mg 3mg Buckwheat
Iron 0.8mg 0.45mg Buckwheat
Magnesium 51mg 26mg Buckwheat
Phosphorus 70mg 77mg Corn
Potassium 88mg 218mg Corn
Sodium 4mg 1mg Corn
Zinc 0.61mg 0.62mg Corn
Copper 0.146mg 0.049mg Buckwheat
Manganese 0.403mg 0.167mg Buckwheat
Selenium 2.2µg 0.2µg Buckwheat
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.09mg 0.09mg
Vitamin C 0mg 5.5mg Corn
Vitamin B1 0.04mg 0.093mg Corn
Vitamin B2 0.039mg 0.057mg Corn
Vitamin B3 0.94mg 1.683mg Corn
Vitamin B5 0.359mg 0.792mg Corn
Vitamin B6 0.077mg 0.139mg Corn
Folate 14µg 23µg Corn
Vitamin K 1.9µg 0.4µg Buckwheat
Tryptophan 0.049mg 0.023mg Buckwheat
Threonine 0.129mg 0.133mg Corn
Isoleucine 0.127mg 0.133mg Corn
Leucine 0.212mg 0.358mg Corn
Lysine 0.172mg 0.141mg Buckwheat
Methionine 0.044mg 0.069mg Corn
Phenylalanine 0.133mg 0.155mg Corn
Valine 0.173mg 0.191mg Corn
Histidine 0.079mg 0.091mg Corn
Saturated Fat 0.134g 0.197g Buckwheat
Monounsaturated Fat 0.188g 0.374g Corn
Polyunsaturated fat 0.188g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Corn
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
17%
Corn
Minerals Daily Need Coverage Score
24%
Buckwheat
14%
Corn

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.2)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.64g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.