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  6. Buckwheat vs. Maple syrup

Buckwheat vs. Maple syrup — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Maple syrup

  • Buckwheat has more Copper, Fiber, Phosphorus, Iron, Magnesium, and Vitamin B5, while Maple syrup has more Manganese, Vitamin B2, Calcium, and Zinc.
  • Maple syrup covers your daily need of Manganese 109% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Syrups, maple.

Infographic

Buckwheat vs Maple syrup 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
Maple syrup
Maple syrup
Contains more Iron +627.3%
Contains more Magnesium +142.9%
Contains more Phosphorus +3400%
Contains less Sodium -66.7%
Contains more Copper +711.1%
Contains more Selenium +266.7%
Contains more Calcium +1357.1%
Contains more Potassium +140.9%
Contains more Zinc +141%
Contains more Manganese +621.6%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +627.3%
Contains more Magnesium +142.9%
Contains more Phosphorus +3400%
Contains less Sodium -66.7%
Contains more Copper +711.1%
Contains more Selenium +266.7%
Contains more Calcium +1357.1%
Contains more Potassium +140.9%
Contains more Zinc +141%
Contains more Manganese +621.6%

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
6
:
2
Maple syrup
Maple syrup
Contains more Vitamin E +∞%
Contains more Vitamin B3 +1060.5%
Contains more Vitamin B5 +897.2%
Contains more Vitamin B6 +3750%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +3156.4%
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%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B3 +1060.5%
Contains more Vitamin B5 +897.2%
Contains more Vitamin B6 +3750%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +3156.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Maple syrup
Maple syrup
Contains more Protein +8350%
Contains more Fats +933.3%
Contains more Water +133.5%
Contains more Carbs +236.2%
Equal in Other - 0.47
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +8350%
Contains more Fats +933.3%
Contains more Water +133.5%
Contains more Carbs +236.2%
Equal in Other - 0.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +1005.9%
Contains less Saturated Fat -94.8%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +1005.9%
Contains less Saturated Fat -94.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
3
Maple syrup
Maple syrup
Contains more Sucrose +14480%
Contains more Glucose +700%
Contains more Fructose +420%
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
Maple syrup
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +14480%
Contains more Glucose +700%
Contains more Fructose +420%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Maple syrup Opinion
Net carbs 17.24g 67.04g Maple syrup
Protein 3.38g 0.04g Buckwheat
Fats 0.62g 0.06g Buckwheat
Carbs 19.94g 67.04g Maple syrup
Calories 92kcal 260kcal Maple syrup
Fructose 0.1g 0.52g Maple syrup
Sugar 0.9g 60.46g Buckwheat
Fiber 2.7g 0g Buckwheat
Calcium 7mg 102mg Maple syrup
Iron 0.8mg 0.11mg Buckwheat
Magnesium 51mg 21mg Buckwheat
Phosphorus 70mg 2mg Buckwheat
Potassium 88mg 212mg Maple syrup
Sodium 4mg 12mg Buckwheat
Zinc 0.61mg 1.47mg Maple syrup
Copper 0.146mg 0.018mg Buckwheat
Manganese 0.403mg 2.908mg Maple syrup
Selenium 2.2µg 0.6µg Buckwheat
Vitamin E 0.09mg 0mg Buckwheat
Vitamin B1 0.04mg 0.066mg Maple syrup
Vitamin B2 0.039mg 1.27mg Maple syrup
Vitamin B3 0.94mg 0.081mg Buckwheat
Vitamin B5 0.359mg 0.036mg Buckwheat
Vitamin B6 0.077mg 0.002mg Buckwheat
Folate 14µg 0µg Buckwheat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0.007g Maple syrup
Monounsaturated Fat 0.188g 0.011g Buckwheat
Polyunsaturated fat 0.188g 0.017g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Maple syrup
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
26%
Maple syrup
Minerals Daily Need Coverage Score
24%
Buckwheat
50%
Maple syrup

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.127g)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 59.56g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.