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Spaghetti vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Spaghetti and Buckwheat

  • Spaghetti is higher in Selenium, however, Buckwheat is richer in Magnesium, and Copper.
  • Spaghetti's daily need coverage for Selenium is 44% higher.

The food types used in this comparison are Pasta, cooked, unenriched, without added salt and Buckwheat groats, roasted, cooked.

Infographic

Spaghetti 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.
Contains less Sodium -75%
Contains more Selenium +1100%
Contains more Iron +60%
Contains more Magnesium +183.3%
Contains more Phosphorus +20.7%
Contains more Potassium +100%
Contains more Zinc +19.6%
Contains more Copper +46%
Contains more Manganese +25.2%
Equal in Calcium - 7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains less Sodium -75%
Contains more Selenium +1100%
Contains more Iron +60%
Contains more Magnesium +183.3%
Contains more Phosphorus +20.7%
Contains more Potassium +100%
Contains more Zinc +19.6%
Contains more Copper +46%
Contains more Manganese +25.2%
Equal in Calcium - 7

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.
:
Contains more Vitamin E +50%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +220.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +100%
Contains more Vitamin K +∞%
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% 5% 5% 8% 7% 12% 6% 0% 0%
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 E +50%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +220.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +100%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +71.6%
Contains more Fats +50%
Contains more Carbs +54.8%
Contains more Water +21.7%
Contains more Other +53.6%
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 +71.6%
Contains more Fats +50%
Contains more Carbs +54.8%
Contains more Water +21.7%
Contains more Other +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +73.4%
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +43.5%
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +73.4%
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +43.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +344.4%
Contains more Glucose +400%
Contains more Fructose +233.3%
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Sucrose +344.4%
Contains more Glucose +400%
Contains more Fructose +233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Buckwheat Opinion
Net carbs 29.06g 17.24g Spaghetti
Protein 5.8g 3.38g Spaghetti
Fats 0.93g 0.62g Spaghetti
Carbs 30.86g 19.94g Spaghetti
Calories 158kcal 92kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.03g 0.1g Buckwheat
Sugar 0.56g 0.9g Spaghetti
Fiber 1.8g 2.7g Buckwheat
Calcium 7mg 7mg
Iron 0.5mg 0.8mg Buckwheat
Magnesium 18mg 51mg Buckwheat
Phosphorus 58mg 70mg Buckwheat
Potassium 44mg 88mg Buckwheat
Sodium 1mg 4mg Spaghetti
Zinc 0.51mg 0.61mg Buckwheat
Copper 0.1mg 0.146mg Buckwheat
Manganese 0.322mg 0.403mg Buckwheat
Selenium 26.4µg 2.2µg Spaghetti
Vitamin E 0.06mg 0.09mg Buckwheat
Vitamin B1 0.02mg 0.04mg Buckwheat
Vitamin B2 0.02mg 0.039mg Buckwheat
Vitamin B3 0.4mg 0.94mg Buckwheat
Vitamin B5 0.112mg 0.359mg Buckwheat
Vitamin B6 0.049mg 0.077mg Buckwheat
Folate 7µg 14µg Buckwheat
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.083mg 0.049mg Spaghetti
Threonine 0.206mg 0.129mg Spaghetti
Isoleucine 0.228mg 0.127mg Spaghetti
Leucine 0.44mg 0.212mg Spaghetti
Lysine 0.133mg 0.172mg Buckwheat
Methionine 0.065mg 0.044mg Spaghetti
Phenylalanine 0.297mg 0.133mg Spaghetti
Valine 0.262mg 0.173mg Spaghetti
Histidine 0.132mg 0.079mg Spaghetti
Saturated Fat 0.176g 0.134g Buckwheat
Monounsaturated Fat 0.131g 0.188g Buckwheat
Polyunsaturated fat 0.326g 0.188g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti 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
3%
Spaghetti
8%
Buckwheat
Minerals Daily Need Coverage Score
30%
Spaghetti
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 2)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.