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Cumin vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Cumin and Buckwheat

  • Buckwheat contains less Iron, Manganese, Calcium, Copper, Magnesium, Phosphorus, Potassium, Vitamin B1, Zinc, and Fiber than Cumin.
  • Daily need coverage for Iron from Cumin is 820% higher.
  • Buckwheat has 133 times less Calcium than Cumin. Cumin has 931mg of Calcium, while Buckwheat has 7mg.

Food types used in this article are Spices, cumin seed and Buckwheat groats, roasted, cooked.

Infographic

Cumin vs Buckwheat infographic
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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.
Contains more Calcium +13200%
Contains more Iron +8195%
Contains more Magnesium +617.6%
Contains more Phosphorus +612.9%
Contains more Potassium +1931.8%
Contains more Zinc +686.9%
Contains more Copper +493.8%
Contains more Manganese +727%
Contains more Selenium +136.4%
Contains less Sodium -97.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +13200%
Contains more Iron +8195%
Contains more Magnesium +617.6%
Contains more Phosphorus +612.9%
Contains more Potassium +1931.8%
Contains more Zinc +686.9%
Contains more Copper +493.8%
Contains more Manganese +727%
Contains more Selenium +136.4%
Contains less Sodium -97.6%

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.
Cumin
8
:
Contains more Vitamin A +∞%
Contains more Vitamin E +3600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +738.5%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +464.9%
Contains more Vitamin K +184.2%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +3600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +738.5%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +464.9%
Contains more Vitamin K +184.2%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +426.9%
Contains more Fats +3491.9%
Contains more Carbs +121.9%
Contains more Other +1672.1%
Contains more Water +838.3%
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +426.9%
Contains more Fats +3491.9%
Contains more Carbs +121.9%
Contains more Other +1672.1%
Contains more Water +838.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7368.1%
Contains more Polyunsaturated fat +1644.1%
Contains less Saturated Fat -91.3%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +7368.1%
Contains more Polyunsaturated fat +1644.1%
Contains less Saturated Fat -91.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Buckwheat Opinion
Net carbs 33.74g 17.24g Cumin
Protein 17.81g 3.38g Cumin
Fats 22.27g 0.62g Cumin
Carbs 44.24g 19.94g Cumin
Calories 375kcal 92kcal Cumin
Fructose 0.1g Buckwheat
Sugar 2.25g 0.9g Buckwheat
Fiber 10.5g 2.7g Cumin
Calcium 931mg 7mg Cumin
Iron 66.36mg 0.8mg Cumin
Magnesium 366mg 51mg Cumin
Phosphorus 499mg 70mg Cumin
Potassium 1788mg 88mg Cumin
Sodium 168mg 4mg Buckwheat
Zinc 4.8mg 0.61mg Cumin
Copper 0.867mg 0.146mg Cumin
Manganese 3.333mg 0.403mg Cumin
Selenium 5.2µg 2.2µg Cumin
Vitamin A 1270IU 0IU Cumin
Vitamin A RAE 64µg 0µg Cumin
Vitamin E 3.33mg 0.09mg Cumin
Vitamin C 7.7mg 0mg Cumin
Vitamin B1 0.628mg 0.04mg Cumin
Vitamin B2 0.327mg 0.039mg Cumin
Vitamin B3 4.579mg 0.94mg Cumin
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.435mg 0.077mg Cumin
Folate 10µg 14µg Buckwheat
Vitamin K 5.4µg 1.9µg Cumin
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 1.535g 0.134g Buckwheat
Monounsaturated Fat 14.04g 0.188g Cumin
Polyunsaturated fat 3.279g 0.188g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Buckwheat
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
51%
Cumin
8%
Buckwheat
Minerals Daily Need Coverage Score
431%
Cumin
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.401g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.