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Buckwheat vs Oat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 5)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.476g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Oat
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Oat
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
21
Oat
Mineral Summary Score
71
Buckwheat
74
Oat

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
:
4
Oat
Contains more Magnesium +30.5%
Contains more Copper +75.7%
Contains less Sodium -50%
Contains more Iron +114.5%
Contains more Calcium +200%
Contains more Zinc +65.4%
Contains more Phosphorus +50.7%
Equal in Potassium - 429
Contains more Magnesium +30.5%
Contains more Copper +75.7%
Contains less Sodium -50%
Contains more Iron +114.5%
Contains more Calcium +200%
Contains more Zinc +65.4%
Contains more Phosphorus +50.7%
Equal in Potassium - 429

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
:
2
Oat
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +655.4%
Equal in Vitamin B5 - 1.349
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +655.4%
Equal in Vitamin B5 - 1.349

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
101%
Oat
Carbohydrates
72%
Buckwheat
66%
Oat
Fats
16%
Buckwheat
32%
Oat

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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 Oat Opinion
Calories 343 389 Oat
Protein 13.25 16.89 Oat
Fats 3.4 6.9 Oat
Vitamin C 0 0
Carbs 71.5 66.27 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 4.72 Oat
Calcium 18 54 Oat
Potassium 460 429 Buckwheat
Magnesium 231 177 Buckwheat
Sugars
Fiber 10 10.6 Oat
Copper 1.1 0.626 Buckwheat
Zinc 2.4 3.97 Oat
Starch
Phosphorus 347 523 Oat
Sodium 1 2 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.763 Oat
Vitamin B2 0.425 0.139 Buckwheat
Vitamin B3 7.02 0.961 Buckwheat
Vitamin B5 1.233 1.349 Oat
Vitamin B6 0.21 0.119 Buckwheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.741 1.217 Buckwheat
Monounsaturated Fat 1.04 2.178 Oat
Polyunsaturated fat 1.039 2.535 Oat
Tryptophan 0.192 0.234 Oat
Threonine 0.506 0.575 Oat
Isoleucine 0.498 0.694 Oat
Leucine 0.832 1.284 Oat
Lysine 0.672 0.701 Oat
Methionine 0.172 0.312 Oat
Phenylalanine 0.52 0.895 Oat
Valine 0.678 0.937 Oat
Histidine 0.309 0.405 Oat
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.