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  6. Buckwheat vs. Porridge

Buckwheat vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Porridge

  • Buckwheat has more Manganese, Copper, Magnesium, Fiber, Phosphorus, and Vitamin B5, while Porridge has more Iron, and Calcium.
  • Porridge covers your daily need of Iron 37% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Buckwheat vs Porridge 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
7
:
3
Porridge
Porridge
Contains more Magnesium +920%
Contains more Phosphorus +366.7%
Contains more Potassium +450%
Contains less Sodium -33.3%
Contains more Zinc +369.2%
Contains more Copper +265%
Contains more Manganese +∞%
Contains more Calcium +1142.9%
Contains more Iron +367.5%
Contains more Selenium +27.3%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +920%
Contains more Phosphorus +366.7%
Contains more Potassium +450%
Contains less Sodium -33.3%
Contains more Zinc +369.2%
Contains more Copper +265%
Contains more Manganese +∞%
Contains more Calcium +1142.9%
Contains more Iron +367.5%
Contains more Selenium +27.3%

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
7
:
1
Porridge
Porridge
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Folate +16.7%
Contains more Vitamin K +1800%
Contains more Vitamin B1 +37.5%
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%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Folate +16.7%
Contains more Vitamin K +1800%
Contains more Vitamin B1 +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
4
:
1
Porridge
Porridge
Contains more Protein +134.7%
Contains more Fats +195.2%
Contains more Carbs +89.5%
Contains more Other +95.5%
Contains more Water +15.8%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +134.7%
Contains more Fats +195.2%
Contains more Carbs +89.5%
Contains more Other +95.5%
Contains more Water +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +64.9%
Contains less Saturated Fat -75.4%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +64.9%
Contains less Saturated Fat -75.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Porridge Opinion
Net carbs 17.24g 10.02g Buckwheat
Protein 3.38g 1.44g Buckwheat
Fats 0.62g 0.21g Buckwheat
Carbs 19.94g 10.52g Buckwheat
Calories 92kcal 50kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 0.03g Porridge
Fiber 2.7g 0.5g Buckwheat
Calcium 7mg 87mg Porridge
Iron 0.8mg 3.74mg Porridge
Magnesium 51mg 5mg Buckwheat
Phosphorus 70mg 15mg Buckwheat
Potassium 88mg 16mg Buckwheat
Sodium 4mg 6mg Buckwheat
Zinc 0.61mg 0.13mg Buckwheat
Copper 0.146mg 0.04mg Buckwheat
Manganese 0.403mg 0mg Buckwheat
Selenium 2.2µg 2.8µg Porridge
Vitamin E 0.09mg 0.02mg Buckwheat
Vitamin B1 0.04mg 0.055mg Porridge
Vitamin B2 0.039mg 0.025mg Buckwheat
Vitamin B3 0.94mg 0.52mg Buckwheat
Vitamin B5 0.359mg 0.071mg Buckwheat
Vitamin B6 0.077mg 0.013mg Buckwheat
Folate 14µg 12µg Buckwheat
Vitamin K 1.9µg 0.1µg Buckwheat
Tryptophan 0.049mg 0.02mg Buckwheat
Threonine 0.129mg 0.045mg Buckwheat
Isoleucine 0.127mg 0.063mg Buckwheat
Leucine 0.212mg 0.11mg Buckwheat
Lysine 0.172mg 0.037mg Buckwheat
Methionine 0.044mg 0.027mg Buckwheat
Phenylalanine 0.133mg 0.078mg Buckwheat
Valine 0.173mg 0.07mg Buckwheat
Histidine 0.079mg 0.033mg Buckwheat
Saturated Fat 0.134g 0.033g Porridge
Monounsaturated Fat 0.188g 0.028g Buckwheat
Polyunsaturated fat 0.188g 0.114g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
24%
Buckwheat
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.