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Walnut vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Buckwheat

  • Buckwheat has less Copper, Manganese, Phosphorus, Vitamin B6, Iron, Magnesium, Vitamin B1, Zinc, and Folate.
  • Walnut covers your daily Copper needs 160% more than Buckwheat.
  • Buckwheat contains 46 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Buckwheat contains 0.134g.

Food varieties used in this article are Nuts, walnuts, english and Buckwheat groats, roasted, cooked.

Infographic

Walnut 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.
Walnut
10
:
Contains more Calcium +1300%
Contains more Iron +263.8%
Contains more Magnesium +209.8%
Contains more Phosphorus +394.3%
Contains more Potassium +401.1%
Contains less Sodium -50%
Contains more Zinc +406.6%
Contains more Copper +986.3%
Contains more Manganese +747.1%
Contains more Selenium +122.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1300%
Contains more Iron +263.8%
Contains more Magnesium +209.8%
Contains more Phosphorus +394.3%
Contains more Potassium +401.1%
Contains less Sodium -50%
Contains more Zinc +406.6%
Contains more Copper +986.3%
Contains more Manganese +747.1%
Contains more Selenium +122.7%

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.
Walnut
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +677.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +752.5%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +19.7%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +597.4%
Contains more Folate +600%
Contains more Vitamin K +42.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 +677.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +752.5%
Contains more Vitamin B2 +284.6%
Contains more Vitamin B3 +19.7%
Contains more Vitamin B5 +58.8%
Contains more Vitamin B6 +597.4%
Contains more Folate +600%
Contains more Vitamin K +42.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +350.6%
Contains more Fats +10417.7%
Contains more Other +314%
Contains more Carbs +45.4%
Contains more Water +1758.2%
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +350.6%
Contains more Fats +10417.7%
Contains more Other +314%
Contains more Carbs +45.4%
Contains more Water +1758.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4651.6%
Contains more Polyunsaturated fat +24992.6%
Contains less Saturated Fat -97.8%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +4651.6%
Contains more Polyunsaturated fat +24992.6%
Contains less Saturated Fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +507.5%
Contains more Glucose +150%
Contains more Fructose +11.1%
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 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 Sucrose +507.5%
Contains more Glucose +150%
Contains more Fructose +11.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Buckwheat Opinion
Net carbs 7.01g 17.24g Buckwheat
Protein 15.23g 3.38g Walnut
Fats 65.21g 0.62g Walnut
Carbs 13.71g 19.94g Buckwheat
Calories 654kcal 92kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0.1g Buckwheat
Sugar 2.61g 0.9g Buckwheat
Fiber 6.7g 2.7g Walnut
Calcium 98mg 7mg Walnut
Iron 2.91mg 0.8mg Walnut
Magnesium 158mg 51mg Walnut
Phosphorus 346mg 70mg Walnut
Potassium 441mg 88mg Walnut
Sodium 2mg 4mg Walnut
Zinc 3.09mg 0.61mg Walnut
Copper 1.586mg 0.146mg Walnut
Manganese 3.414mg 0.403mg Walnut
Selenium 4.9µg 2.2µg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.09mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.04mg Walnut
Vitamin B2 0.15mg 0.039mg Walnut
Vitamin B3 1.125mg 0.94mg Walnut
Vitamin B5 0.57mg 0.359mg Walnut
Vitamin B6 0.537mg 0.077mg Walnut
Folate 98µg 14µg Walnut
Vitamin K 2.7µg 1.9µg Walnut
Tryptophan 0.17mg 0.049mg Walnut
Threonine 0.596mg 0.129mg Walnut
Isoleucine 0.625mg 0.127mg Walnut
Leucine 1.17mg 0.212mg Walnut
Lysine 0.424mg 0.172mg Walnut
Methionine 0.236mg 0.044mg Walnut
Phenylalanine 0.711mg 0.133mg Walnut
Valine 0.753mg 0.173mg Walnut
Histidine 0.391mg 0.079mg Walnut
Saturated Fat 6.126g 0.134g Buckwheat
Monounsaturated Fat 8.933g 0.188g Walnut
Polyunsaturated fat 47.174g 0.188g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
8%
Buckwheat
Minerals Daily Need Coverage Score
152%
Walnut
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 5.992g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $2.6)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.