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  6. Basil vs. Buckwheat

Basil vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Basil and Buckwheat

  • Buckwheat contains less Vitamin K, Manganese, Iron, Vitamin A RAE, Copper, Vitamin C, Calcium, Folate, Potassium, and Vitamin B6 than Basil.
  • Daily need coverage for Vitamin K from Basil is 344% higher.

Food types used in this article are Basil, fresh and Buckwheat groats, roasted, cooked.

Infographic

Basil 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.
Basil
Basil
7
:
2
Buckwheat
Buckwheat
Contains more Calcium +2428.6%
Contains more Iron +296.3%
Contains more Magnesium +25.5%
Contains more Potassium +235.2%
Contains more Zinc +32.8%
Contains more Copper +163.7%
Contains more Manganese +184.9%
Contains more Phosphorus +25%
Contains more Selenium +633.3%
Equal in Sodium - 4
Basil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 119% 46% 24% 27% 1% 23% 129% 150% 2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +2428.6%
Contains more Iron +296.3%
Contains more Magnesium +25.5%
Contains more Potassium +235.2%
Contains more Zinc +32.8%
Contains more Copper +163.7%
Contains more Manganese +184.9%
Contains more Phosphorus +25%
Contains more Selenium +633.3%
Equal in Sodium - 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.
Basil
Basil
7
:
3
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +788.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B6 +101.3%
Contains more Folate +385.7%
Contains more Vitamin K +21731.6%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B5 +71.8%
Equal in Vitamin B3 - 0.94
Basil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
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 A +∞%
Contains more Vitamin E +788.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +94.9%
Contains more Vitamin B6 +101.3%
Contains more Folate +385.7%
Contains more Vitamin K +21731.6%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B5 +71.8%
Equal in Vitamin B3 - 0.94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
3
:
2
Buckwheat
Buckwheat
Contains more Water +21.7%
Contains more Other +248.8%
Contains more Carbs +652.5%
Equal in Protein - 3.38
Equal in Fats - 0.62
Basil
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 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 Water +21.7%
Contains more Other +248.8%
Contains more Carbs +652.5%
Equal in Protein - 3.38
Equal in Fats - 0.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
2
:
1
Buckwheat
Buckwheat
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +106.9%
Contains more Monounsaturated Fat +113.6%
Basil
8% 17% 75%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.389 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +106.9%
Contains more Monounsaturated Fat +113.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Basil
Basil
1
:
3
Buckwheat
Buckwheat
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +900%
Contains more Fructose +400%
Basil
6% 6% 87%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.02 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.27 g
Buckwheat
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 Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +900%
Contains more Fructose +400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Basil Buckwheat Opinion
Net carbs 1.05g 17.24g Buckwheat
Protein 3.15g 3.38g Buckwheat
Fats 0.64g 0.62g Basil
Carbs 2.65g 19.94g Buckwheat
Calories 23kcal 92kcal Buckwheat
Fructose 0.02g 0.1g Buckwheat
Sugar 0.3g 0.9g Basil
Fiber 1.6g 2.7g Buckwheat
Calcium 177mg 7mg Basil
Iron 3.17mg 0.8mg Basil
Magnesium 64mg 51mg Basil
Phosphorus 56mg 70mg Buckwheat
Potassium 295mg 88mg Basil
Sodium 4mg 4mg
Zinc 0.81mg 0.61mg Basil
Copper 0.385mg 0.146mg Basil
Manganese 1.148mg 0.403mg Basil
Selenium 0.3µg 2.2µg Buckwheat
Vitamin A 5275IU 0IU Basil
Vitamin A RAE 264µg 0µg Basil
Vitamin E 0.8mg 0.09mg Basil
Vitamin C 18mg 0mg Basil
Vitamin B1 0.034mg 0.04mg Buckwheat
Vitamin B2 0.076mg 0.039mg Basil
Vitamin B3 0.902mg 0.94mg Buckwheat
Vitamin B5 0.209mg 0.359mg Buckwheat
Vitamin B6 0.155mg 0.077mg Basil
Folate 68µg 14µg Basil
Vitamin K 414.8µg 1.9µg Basil
Tryptophan 0.039mg 0.049mg Buckwheat
Threonine 0.104mg 0.129mg Buckwheat
Isoleucine 0.104mg 0.127mg Buckwheat
Leucine 0.191mg 0.212mg Buckwheat
Lysine 0.11mg 0.172mg Buckwheat
Methionine 0.036mg 0.044mg Buckwheat
Phenylalanine 0.13mg 0.133mg Buckwheat
Valine 0.127mg 0.173mg Buckwheat
Histidine 0.051mg 0.079mg Buckwheat
Saturated Fat 0.041g 0.134g Basil
Monounsaturated Fat 0.088g 0.188g Buckwheat
Polyunsaturated fat 0.389g 0.188g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil 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
131%
Basil
8%
Buckwheat
Minerals Daily Need Coverage Score
57%
Basil
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 19)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.093g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.