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Almond vs Buckwheat - In-Depth Nutrition Comparison

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How are Almond and Buckwheat different?

  • Almond is higher in Vitamin B2, Manganese, Calcium, Phosphorus, Iron, Fiber, and Magnesium, however Buckwheat is richer in Vitamin B3, and Vitamin B5.
  • Daily need coverage for Vitamin B2 from Almond is 55% higher.
  • Almond contains 15 times more Calcium than Buckwheat. While Almond contains 269mg of Calcium, Buckwheat contains only 18mg.
  • Buckwheat has less Saturated Fat.

Nuts, almonds and Buckwheat are the varieties used in this article.

Infographic

Almond vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1394.4%
Contains more Iron +68.6%
Contains more Magnesium +16.9%
Contains more Phosphorus +38.6%
Contains more Potassium +59.3%
Contains more Zinc +30%
Equal in Sodium - 1
Equal in Copper - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +1394.4%
Contains more Iron +68.6%
Contains more Magnesium +16.9%
Contains more Phosphorus +38.6%
Contains more Potassium +59.3%
Contains more Zinc +30%
Equal in Sodium - 1
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
Almond
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Buckwheat Opinion
Net carbs 9.05g 61.5g Buckwheat
Protein 21.15g 13.25g Almond
Fats 49.93g 3.4g Almond
Carbs 21.55g 71.5g Buckwheat
Calories 579kcal 343kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g g Buckwheat
Fiber 12.5g 10g Almond
Calcium 269mg 18mg Almond
Iron 3.71mg 2.2mg Almond
Magnesium 270mg 231mg Almond
Phosphorus 481mg 347mg Almond
Potassium 733mg 460mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 2.4mg Almond
Copper 1.031mg 1.1mg Buckwheat
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.205mg 0.101mg Almond
Vitamin B2 1.138mg 0.425mg Almond
Vitamin B3 3.618mg 7.02mg Buckwheat
Vitamin B5 0.471mg 1.233mg Buckwheat
Vitamin B6 0.137mg 0.21mg Buckwheat
Folate 44µg 30µg Almond
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond
Tryptophan 0.211mg 0.192mg Almond
Threonine 0.601mg 0.506mg Almond
Isoleucine 0.751mg 0.498mg Almond
Leucine 1.473mg 0.832mg Almond
Lysine 0.568mg 0.672mg Buckwheat
Methionine 0.157mg 0.172mg Buckwheat
Phenylalanine 1.132mg 0.52mg Almond
Valine 0.855mg 0.678mg Almond
Histidine 0.539mg 0.309mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Buckwheat
Saturated Fat 3.802g 0.741g Buckwheat
Monounsaturated Fat 31.551g 1.04g Almond
Polyunsaturated fat 12.329g 1.039g Almond

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
33
Buckwheat
Mineral Summary Score
139
Almond
109
Buckwheat

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 food.
Protein
127%
Almond
80%
Buckwheat
Carbohydrates
22%
Almond
72%
Buckwheat
Fats
230%
Almond
16%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.061g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 54)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.