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  6. Flour vs. Buckwheat

Flour vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Flour and Buckwheat

  • Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, and Phosphorus, however, Buckwheat is richer in Magnesium.
  • Flour's daily need coverage for Vitamin B1 is 62% higher.
  • Flour has 15 times more Selenium than Buckwheat. While Flour has 33.9µg of Selenium, Buckwheat has only 2.2µg.

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Buckwheat groats, roasted, cooked.

Infographic

Flour 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.
Flour
Flour
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +114.3%
Contains more Iron +480%
Contains more Phosphorus +54.3%
Contains more Potassium +21.6%
Contains less Sodium -50%
Contains more Zinc +14.8%
Contains more Manganese +69.2%
Contains more Selenium +1440.9%
Contains more Magnesium +131.8%
Equal in Copper - 0.146
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +114.3%
Contains more Iron +480%
Contains more Phosphorus +54.3%
Contains more Potassium +21.6%
Contains less Sodium -50%
Contains more Zinc +14.8%
Contains more Manganese +69.2%
Contains more Selenium +1440.9%
Contains more Magnesium +131.8%
Equal in Copper - 0.146

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.
Flour
Flour
5
:
3
Buckwheat
Buckwheat
Contains more Vitamin B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folate +1207.1%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%
Flour
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% 197% 114% 111% 27% 11% 138% 0% 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 B1 +1862.5%
Contains more Vitamin B2 +1166.7%
Contains more Vitamin B3 +528.1%
Contains more Vitamin B5 +22%
Contains more Folate +1207.1%
Contains more Vitamin E +50%
Contains more Vitamin B6 +75%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Buckwheat
Buckwheat
Contains more Protein +205.6%
Contains more Fats +58.1%
Contains more Carbs +282.7%
Contains more Water +534.5%
Equal in Other - 0.43
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +205.6%
Contains more Fats +58.1%
Contains more Carbs +282.7%
Contains more Water +534.5%
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +119.7%
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +116.1%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +119.7%
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +116.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Buckwheat Opinion
Net carbs 73.61g 17.24g Flour
Protein 10.33g 3.38g Flour
Fats 0.98g 0.62g Flour
Carbs 76.31g 19.94g Flour
Calories 364kcal 92kcal Flour
Fructose 0.1g Buckwheat
Sugar 0.27g 0.9g Flour
Fiber 2.7g 2.7g
Calcium 15mg 7mg Flour
Iron 4.64mg 0.8mg Flour
Magnesium 22mg 51mg Buckwheat
Phosphorus 108mg 70mg Flour
Potassium 107mg 88mg Flour
Sodium 2mg 4mg Flour
Zinc 0.7mg 0.61mg Flour
Copper 0.144mg 0.146mg Buckwheat
Manganese 0.682mg 0.403mg Flour
Selenium 33.9µg 2.2µg Flour
Vitamin E 0.06mg 0.09mg Buckwheat
Vitamin B1 0.785mg 0.04mg Flour
Vitamin B2 0.494mg 0.039mg Flour
Vitamin B3 5.904mg 0.94mg Flour
Vitamin B5 0.438mg 0.359mg Flour
Vitamin B6 0.044mg 0.077mg Buckwheat
Folate 183µg 14µg Flour
Vitamin K 0.3µg 1.9µg Buckwheat
Tryptophan 0.127mg 0.049mg Flour
Threonine 0.281mg 0.129mg Flour
Isoleucine 0.357mg 0.127mg Flour
Leucine 0.71mg 0.212mg Flour
Lysine 0.228mg 0.172mg Flour
Methionine 0.183mg 0.044mg Flour
Phenylalanine 0.52mg 0.133mg Flour
Valine 0.415mg 0.173mg Flour
Histidine 0.23mg 0.079mg Flour
Saturated Fat 0.155g 0.134g Buckwheat
Monounsaturated Fat 0.087g 0.188g Buckwheat
Polyunsaturated fat 0.413g 0.188g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
8%
Buckwheat
Minerals Daily Need Coverage Score
59%
Flour
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.