Almonds vs. Buckwheat — In-Depth Nutrition Comparison
Compare
Differences between almonds and buckwheat
- Almonds are higher than buckwheat in vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, fiber, iron, calcium, and zinc.
- Almonds' daily need coverage for vitamin E is 170% higher.
- Almonds have 38 times more calcium than buckwheat. While almonds have 269mg of calcium, buckwheat has only 7mg.
- Almonds have a lower glycemic index (0) than buckwheat (51).
The food types used in this comparison are Nuts, almonds and Buckwheat groats, roasted, cooked.
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 more MagnesiumMagnesium | +429.4% |
| Contains more CalciumCalcium | +3742.9% |
| Contains more PotassiumPotassium | +733% |
| Contains more IronIron | +363.8% |
| Contains more CopperCopper | +606.2% |
| Contains more ZincZinc | +411.5% |
| Contains more PhosphorusPhosphorus | +587.1% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +440.7% |
| Contains more SeleniumSelenium | +86.4% |
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 | +28377.8% |
| Contains more Vitamin B1Vitamin B1 | +412.5% |
| Contains more Vitamin B2Vitamin B2 | +2817.9% |
| Contains more Vitamin B3Vitamin B3 | +284.9% |
| Contains more Vitamin B5Vitamin B5 | +31.2% |
| Contains more Vitamin B6Vitamin B6 | +77.9% |
| Contains more FolateFolate | +214.3% |
| Contains more CholineCholine | +159.2% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +525.7% |
| Contains more FatsFats | +7953.2% |
| Contains more OtherOther | +588.4% |
| Contains more WaterWater | +1615% |
~equal in
Carbs
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +16682.4% |
| Contains more Poly. FatPolyunsaturated fat | +6458% |
| Contains less Sat. FatSaturated fat | -96.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +887.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +17.6% |
~equal in
Fructose
~0.1g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 0.09mg | 170% |
| Copper | 1.031mg | 0.146mg | 98% |
| Vitamin B2 | 1.138mg | 0.039mg | 85% |
| Polyunsaturated fat | 12.329g | 0.188g | 81% |
| Monounsaturated fat | 31.551g | 0.188g | 78% |
| Manganese | 2.179mg | 0.403mg | 77% |
| Fats | 49.93g | 0.62g | 76% |
| Phosphorus | 481mg | 70mg | 59% |
| Magnesium | 270mg | 51mg | 52% |
| Fiber | 12.5g | 2.7g | 39% |
| Protein | 21.15g | 3.38g | 36% |
| Iron | 3.71mg | 0.8mg | 36% |
| Calcium | 269mg | 7mg | 26% |
| Calories | 579kcal | 92kcal | 24% |
| Zinc | 3.12mg | 0.61mg | 23% |
| Potassium | 733mg | 88mg | 19% |
| Saturated fat | 3.802g | 0.134g | 17% |
| Vitamin B3 | 3.618mg | 0.94mg | 17% |
| Vitamin B1 | 0.205mg | 0.04mg | 14% |
| Folate | 44µg | 14µg | 8% |
| Choline | 52.1mg | 20.1mg | 6% |
| Vitamin B6 | 0.137mg | 0.077mg | 5% |
| Selenium | 4.1µg | 2.2µg | 3% |
| Vitamin B5 | 0.471mg | 0.359mg | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Carbs | 21.55g | 19.94g | 1% |
| Net carbs | 9.05g | 17.24g | N/A |
| Sugar | 4.35g | 0.9g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 4mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.049mg | 0% |
| Threonine | 0.601mg | 0.129mg | 0% |
| Isoleucine | 0.751mg | 0.127mg | 0% |
| Leucine | 1.473mg | 0.212mg | 0% |
| Lysine | 0.568mg | 0.172mg | 0% |
| Methionine | 0.157mg | 0.044mg | 0% |
| Phenylalanine | 1.132mg | 0.133mg | 0% |
| Valine | 0.855mg | 0.173mg | 0% |
| Histidine | 0.539mg | 0.079mg | 0% |
| Fructose | 0.11g | 0.1g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
78%
8%
Minerals Daily Need Coverage Score
142%
24%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.45g)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 3.668g)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)