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  6. Buckwheat vs. Pasta

Buckwheat vs. Pasta — In-Depth Nutrition Comparison

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The main differences between Buckwheat and Pasta

  • Buckwheat has more Magnesium, Manganese, and Copper, however, Pasta has more Vitamin B1, Folate, Vitamin B2, and Vitamin B12.
  • Daily need coverage for Vitamin B1 from Pasta is 14% higher.
  • Pasta has 4 times less Potassium than Buckwheat. Buckwheat has 88mg of Potassium, while Pasta has 24mg.

Food types used in this article are Buckwheat groats, roasted, cooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Buckwheat vs Pasta 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
9
:
1
Pasta
Pasta
Contains more Calcium +16.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +11.1%
Contains more Potassium +266.7%
Contains less Sodium -33.3%
Contains more Copper +57%
Contains more Manganese +79.9%
Contains more Iron +42.5%
Equal in Phosphorus - 63
Equal in Zinc - 0.56
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +16.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +11.1%
Contains more Potassium +266.7%
Contains less Sodium -33.3%
Contains more Copper +57%
Contains more Manganese +79.9%
Contains more Iron +42.5%
Equal in Phosphorus - 63
Equal in Zinc - 0.56

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
5
:
6
Pasta
Pasta
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +126.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +284.6%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +126.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +284.6%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Pasta
Pasta
Contains more Water +10.3%
Contains more Other +38.7%
Contains more Protein +52.4%
Contains more Fats +69.4%
Contains more Carbs +25%
Equal in Water - 68.56
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Water +10.3%
Contains more Other +38.7%
Contains more Protein +52.4%
Contains more Fats +69.4%
Contains more Carbs +25%
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Pasta
Pasta
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +51.6%
Contains more Polyunsaturated fat +128.2%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +51.6%
Contains more Polyunsaturated fat +128.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pasta Opinion
Net carbs 17.24g 24.93g Pasta
Protein 3.38g 5.15g Pasta
Fats 0.62g 1.05g Pasta
Carbs 19.94g 24.93g Pasta
Calories 92kcal 131kcal Pasta
Fructose 0.1g Buckwheat
Sugar 0.9g Pasta
Fiber 2.7g Buckwheat
Calcium 7mg 6mg Buckwheat
Iron 0.8mg 1.14mg Pasta
Magnesium 51mg 18mg Buckwheat
Phosphorus 70mg 63mg Buckwheat
Potassium 88mg 24mg Buckwheat
Sodium 4mg 6mg Buckwheat
Zinc 0.61mg 0.56mg Buckwheat
Copper 0.146mg 0.093mg Buckwheat
Manganese 0.403mg 0.224mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.209mg Pasta
Vitamin B2 0.039mg 0.15mg Pasta
Vitamin B3 0.94mg 0.992mg Pasta
Vitamin B5 0.359mg 0.183mg Buckwheat
Vitamin B6 0.077mg 0.034mg Buckwheat
Folate 14µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.065mg Pasta
Threonine 0.129mg 0.134mg Pasta
Isoleucine 0.127mg 0.197mg Pasta
Leucine 0.212mg 0.348mg Pasta
Lysine 0.172mg 0.097mg Buckwheat
Methionine 0.044mg 0.079mg Pasta
Phenylalanine 0.133mg 0.247mg Pasta
Valine 0.173mg 0.217mg Pasta
Histidine 0.079mg 0.103mg Pasta
Cholesterol 0mg 33mg Buckwheat
Saturated Fat 0.134g 0.15g Buckwheat
Monounsaturated Fat 0.188g 0.124g Buckwheat
Polyunsaturated fat 0.188g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
24%
Buckwheat
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
?
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.