Almond butter vs. Buckwheat — In-Depth Nutrition Comparison
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A recap on differences between almond butter and buckwheat
- Buckwheat has less vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, calcium, iron, fiber, and zinc.
- Almond butter covers your daily vitamin E needs 161% more than buckwheat.
- Buckwheat contains 50 times less calcium than almond butter. Almond butter contains 347mg of calcium, while buckwheat contains 7mg.
Food varieties used in this article are Nuts, almond butter, plain, without salt added and Buckwheat groats, roasted, cooked.
Infographic
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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 more MagnesiumMagnesium | +447.1% |
| Contains more CalciumCalcium | +4857.1% |
| Contains more PotassiumPotassium | +750% |
| Contains more IronIron | +336.3% |
| Contains more CopperCopper | +539.7% |
| Contains more ZincZinc | +439.3% |
| Contains more PhosphorusPhosphorus | +625.7% |
| Contains more ManganeseManganese | +428.8% |
| Contains less SodiumSodium | -42.9% |
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 EVitamin E | +26800% |
| Contains more Vitamin B2Vitamin B2 | +2307.7% |
| Contains more Vitamin B3Vitamin B3 | +235.6% |
| Contains more Vitamin B6Vitamin B6 | +33.8% |
| Contains more FolateFolate | +278.6% |
| Contains more CholineCholine | +159.2% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +520.1% |
| Contains more FatsFats | +8851.6% |
| Contains more OtherOther | +616.3% |
| Contains more WaterWater | +4511.6% |
~equal in
Carbs
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains more Mono. FatMonounsaturated fat | +17158% |
| Contains more Poly. FatPolyunsaturated fat | +7141% |
| Contains less Sat. FatSaturated fat | -96.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.08 g
Sucrose:
4.34 g
Glucose:
0.02 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +985% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +900% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 24.21mg | 0.09mg | 161% |
| Polyunsaturated fat | 13.613g | 0.188g | 90% |
| Copper | 0.934mg | 0.146mg | 88% |
| Fats | 55.5g | 0.62g | 84% |
| Monounsaturated fat | 32.445g | 0.188g | 81% |
| Manganese | 2.131mg | 0.403mg | 75% |
| Vitamin B2 | 0.939mg | 0.039mg | 69% |
| Phosphorus | 508mg | 70mg | 63% |
| Magnesium | 279mg | 51mg | 54% |
| Protein | 20.96g | 3.38g | 35% |
| Calcium | 347mg | 7mg | 34% |
| Iron | 3.49mg | 0.8mg | 34% |
| Fiber | 10.3g | 2.7g | 30% |
| Calories | 614kcal | 92kcal | 26% |
| Zinc | 3.29mg | 0.61mg | 24% |
| Potassium | 748mg | 88mg | 19% |
| Saturated fat | 4.152g | 0.134g | 18% |
| Vitamin B3 | 3.155mg | 0.94mg | 14% |
| Folate | 53µg | 14µg | 10% |
| Choline | 52.1mg | 20.1mg | 6% |
| Vitamin B6 | 0.103mg | 0.077mg | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Vitamin B5 | 0.318mg | 0.359mg | 1% |
| Net carbs | 8.52g | 17.24g | N/A |
| Carbs | 18.82g | 19.94g | 0% |
| Sugar | 4.43g | 0.9g | N/A |
| Starch | 0.08g | 0% | |
| Sodium | 7mg | 4mg | 0% |
| Selenium | 2.4µg | 2.2µg | 0% |
| Vitamin B1 | 0.041mg | 0.04mg | 0% |
| Tryptophan | 0.159mg | 0.049mg | 0% |
| Threonine | 0.555mg | 0.129mg | 0% |
| Isoleucine | 0.813mg | 0.127mg | 0% |
| Leucine | 1.483mg | 0.212mg | 0% |
| Lysine | 0.612mg | 0.172mg | 0% |
| Methionine | 0.122mg | 0.044mg | 0% |
| Phenylalanine | 1.149mg | 0.133mg | 0% |
| Valine | 0.937mg | 0.173mg | 0% |
| Histidine | 0.55mg | 0.079mg | 0% |
| Fructose | 0g | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
68%
8%
Minerals Daily Need Coverage Score
141%
24%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 4.018g)
Which food is cheaper?
Buckwheat is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)