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Flax vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 13)
Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.922g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Flax Buckwheat
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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
44
Flax
22
Buckwheat
Mineral Summary Score
125
Flax
71
Buckwheat

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
Flax
7
:
Contains more Iron +160.5%
Contains more Calcium +1316.7%
Contains more Potassium +76.7%
Contains more Magnesium +69.7%
Contains more Copper +10.9%
Contains more Zinc +80.8%
Contains more Phosphorus +85%
Contains less Sodium -96.7%
Equal in Copper - 1.1
Contains more Iron +160.5%
Contains more Calcium +1316.7%
Contains more Potassium +76.7%
Contains more Magnesium +69.7%
Contains more Copper +10.9%
Contains more Zinc +80.8%
Contains more Phosphorus +85%
Contains less Sodium -96.7%
Equal in Copper - 1.1

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
Flax
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1527.7%
Contains more Vitamin B6 +125.2%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B5 +25.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1527.7%
Contains more Vitamin B6 +125.2%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B5 +25.2%

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
110%
Flax
80%
Buckwheat
Carbohydrates
29%
Flax
72%
Buckwheat
Fats
195%
Flax
16%
Buckwheat

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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 Flax Buckwheat Opinion
Calories 534 343 Flax
Protein 18.29 13.25 Flax
Fats 42.16 3.4 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.2 Flax
Calcium 255 18 Flax
Potassium 813 460 Flax
Magnesium 392 231 Flax
Sugars 1.55 Flax
Fiber 27.3 10 Flax
Copper 1.22 1.1 Flax
Zinc 4.34 2.4 Flax
Starch
Phosphorus 642 347 Flax
Sodium 30 1 Buckwheat
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.101 Flax
Vitamin B2 0.161 0.425 Buckwheat
Vitamin B3 3.08 7.02 Buckwheat
Vitamin B5 0.985 1.233 Buckwheat
Vitamin B6 0.473 0.21 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 0.741 Buckwheat
Monounsaturated Fat 7.527 1.04 Flax
Polyunsaturated fat 28.73 1.039 Flax
Tryptophan 0.297 0.192 Flax
Threonine 0.766 0.506 Flax
Isoleucine 0.896 0.498 Flax
Leucine 1.235 0.832 Flax
Lysine 0.862 0.672 Flax
Methionine 0.37 0.172 Flax
Phenylalanine 0.957 0.52 Flax
Valine 1.072 0.678 Flax
Histidine 0.472 0.309 Flax
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.