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  6. Egg vs. Buckwheat

Egg vs. Buckwheat — In-Depth Nutrition Comparison

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How are Egg and Buckwheat different?

  • Egg is higher in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Vitamin A RAE, however, Buckwheat is richer in Manganese.
  • Daily need coverage for Copper from Egg is 206% higher.

Egg, whole, cooked, hard-boiled and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Egg vs Buckwheat 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.
Egg
Egg
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +614.3%
Contains more Iron +48.8%
Contains more Phosphorus +145.7%
Contains more Potassium +43.2%
Contains more Zinc +72.1%
Contains more Copper +1269.9%
Contains more Selenium +1300%
Contains more Magnesium +410%
Contains less Sodium -96.8%
Contains more Manganese +1450%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +614.3%
Contains more Iron +48.8%
Contains more Phosphorus +145.7%
Contains more Potassium +43.2%
Contains more Zinc +72.1%
Contains more Copper +1269.9%
Contains more Selenium +1300%
Contains more Magnesium +410%
Contains less Sodium -96.8%
Contains more Manganese +1450%

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.
Egg
Egg
9
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +1044.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +1215.4%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +57.1%
Contains more Folate +214.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +1368.8%
Contains more Vitamin K +533.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +1044.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +1215.4%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +57.1%
Contains more Folate +214.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +1368.8%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Buckwheat
Buckwheat
Contains more Protein +272.2%
Contains more Fats +1611.3%
Contains more Other +148.8%
Contains more Carbs +1680.4%
Equal in Water - 75.63
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Buckwheat
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 +272.2%
Contains more Fats +1611.3%
Contains more Other +148.8%
Contains more Carbs +1680.4%
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +2068.6%
Contains more Polyunsaturated fat +652.1%
Contains less Saturated Fat -95.9%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +2068.6%
Contains more Polyunsaturated fat +652.1%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Buckwheat Opinion
Net carbs 1.12g 17.24g Buckwheat
Protein 12.58g 3.38g Egg
Fats 10.61g 0.62g Egg
Carbs 1.12g 19.94g Buckwheat
Calories 155kcal 92kcal Egg
Fructose 0.1g Buckwheat
Sugar 1.12g 0.9g Buckwheat
Fiber 0g 2.7g Buckwheat
Calcium 50mg 7mg Egg
Iron 1.19mg 0.8mg Egg
Magnesium 10mg 51mg Buckwheat
Phosphorus 172mg 70mg Egg
Potassium 126mg 88mg Egg
Sodium 124mg 4mg Buckwheat
Zinc 1.05mg 0.61mg Egg
Copper 2mg 0.146mg Egg
Manganese 0.026mg 0.403mg Buckwheat
Selenium 30.8µg 2.2µg Egg
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.09mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.04mg Egg
Vitamin B2 0.513mg 0.039mg Egg
Vitamin B3 0.064mg 0.94mg Buckwheat
Vitamin B5 1.398mg 0.359mg Egg
Vitamin B6 0.121mg 0.077mg Egg
Folate 44µg 14µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 1.9µg Buckwheat
Tryptophan 0.153mg 0.049mg Egg
Threonine 0.604mg 0.129mg Egg
Isoleucine 0.686mg 0.127mg Egg
Leucine 1.075mg 0.212mg Egg
Lysine 0.904mg 0.172mg Egg
Methionine 0.392mg 0.044mg Egg
Phenylalanine 0.668mg 0.133mg Egg
Valine 0.767mg 0.173mg Egg
Histidine 0.298mg 0.079mg Egg
Cholesterol 373mg 0mg Buckwheat
Saturated Fat 3.267g 0.134g Buckwheat
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.188g Egg
Polyunsaturated fat 1.414g 0.188g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
8%
Buckwheat
Minerals Daily Need Coverage Score
103%
Egg
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 51)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1.4)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.133g)

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.