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Buckwheat vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.544g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 0.98g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Rye
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
25
Rye
Mineral Summary Score
71
Buckwheat
48
Rye

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
Rye
Contains more Magnesium +110%
Contains more Copper +199.7%
Contains less Sodium -50%
Contains more Iron +19.5%
Contains more Calcium +33.3%
Contains more Potassium +10.9%
Contains more Zinc +10.4%
Equal in Phosphorus - 332
Contains more Magnesium +110%
Contains more Copper +199.7%
Contains less Sodium -50%
Contains more Iron +19.5%
Contains more Calcium +33.3%
Contains more Potassium +10.9%
Contains more Zinc +10.4%
Equal in Phosphorus - 332

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
:
6
Rye
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +64.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212.9%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +40%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +64.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212.9%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +40%

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
62%
Rye
Carbohydrates
72%
Buckwheat
76%
Rye
Fats
16%
Buckwheat
8%
Rye

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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 Rye Opinion
Calories 343 338 Buckwheat
Protein 13.25 10.34 Buckwheat
Fats 3.4 1.63 Buckwheat
Vitamin C 0 0
Carbs 71.5 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.63 Rye
Calcium 18 24 Rye
Potassium 460 510 Rye
Magnesium 231 110 Buckwheat
Sugars 0.98 Rye
Fiber 10 15.1 Rye
Copper 1.1 0.367 Buckwheat
Zinc 2.4 2.65 Rye
Starch
Phosphorus 347 332 Buckwheat
Sodium 1 2 Buckwheat
Vitamin A 0 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.101 0.316 Rye
Vitamin B2 0.425 0.251 Buckwheat
Vitamin B3 7.02 4.27 Buckwheat
Vitamin B5 1.233 1.456 Rye
Vitamin B6 0.21 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.197 Rye
Monounsaturated Fat 1.04 0.208 Buckwheat
Polyunsaturated fat 1.039 0.767 Buckwheat
Tryptophan 0.192 0.108 Buckwheat
Threonine 0.506 0.289 Buckwheat
Isoleucine 0.498 0.208 Buckwheat
Leucine 0.832 0.563 Buckwheat
Lysine 0.672 0.286 Buckwheat
Methionine 0.172 0.153 Buckwheat
Phenylalanine 0.52 0.435 Buckwheat
Valine 0.678 0.317 Buckwheat
Histidine 0.309 0.189 Buckwheat
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.