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Bread vs Buckwheat - In-Depth Nutrition Comparison

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Summary of differences between Bread and Buckwheat

  • Bread has more Selenium, Vitamin B1, Iron, and Calcium, however Buckwheat is higher in Copper, Magnesium, Phosphorus, Fiber, and Vitamin B5.
  • Buckwheat covers your daily need of Copper 100% more than Bread.
  • Bread has 601 times more Sodium than Buckwheat. While Bread has 601mg of Sodium, Buckwheat has only 1mg.

These are the specific foods used in this comparison Bread, wheat, toasted and Buckwheat.

Infographic

Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +816.7%
Contains more Iron +85.9%
Contains more Magnesium +291.5%
Contains more Phosphorus +84.6%
Contains more Potassium +106.3%
Contains less Sodium -99.8%
Contains more Zinc +63.3%
Contains more Copper +455.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +816.7%
Contains more Iron +85.9%
Contains more Magnesium +291.5%
Contains more Phosphorus +84.6%
Contains more Potassium +106.3%
Contains less Sodium -99.8%
Contains more Zinc +63.3%
Contains more Copper +455.6%

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
Bread
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +334.7%
Contains more Folate +186.7%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +170.4%
Contains more Vitamin B6 +37.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +334.7%
Contains more Folate +186.7%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +170.4%
Contains more Vitamin B6 +37.3%

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.
Bread Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Buckwheat Opinion
Net carbs 51.07g 61.5g Buckwheat
Protein 12.96g 13.25g Buckwheat
Fats 4.27g 3.4g Bread
Carbs 55.77g 71.5g Buckwheat
Calories 313kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 6.42g g Buckwheat
Fiber 4.7g 10g Buckwheat
Calcium 165mg 18mg Bread
Iron 4.09mg 2.2mg Bread
Magnesium 59mg 231mg Buckwheat
Phosphorus 188mg 347mg Buckwheat
Potassium 223mg 460mg Buckwheat
Sodium 601mg 1mg Buckwheat
Zinc 1.47mg 2.4mg Buckwheat
Copper 0.198mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 0.24mg mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Bread
Vitamin B1 0.439mg 0.101mg Bread
Vitamin B2 0.382mg 0.425mg Buckwheat
Vitamin B3 6.25mg 7.02mg Buckwheat
Vitamin B5 0.456mg 1.233mg Buckwheat
Vitamin B6 0.153mg 0.21mg Buckwheat
Folate 86µg 30µg Bread
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Bread
Tryptophan 0.092mg 0.192mg Buckwheat
Threonine 0.299mg 0.506mg Buckwheat
Isoleucine 0.258mg 0.498mg Buckwheat
Leucine 0.461mg 0.832mg Buckwheat
Lysine 0.215mg 0.672mg Buckwheat
Methionine 0.105mg 0.172mg Buckwheat
Phenylalanine 0.315mg 0.52mg Buckwheat
Valine 0.31mg 0.678mg Buckwheat
Histidine 0.15mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 0.741g Buckwheat
Monounsaturated Fat 1.019g 1.04g Buckwheat
Polyunsaturated fat 1.72g 1.039g Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread 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
38
Bread
33
Buckwheat
Mineral Summary Score
66
Bread
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
78%
Bread
80%
Buckwheat
Carbohydrates
56%
Bread
72%
Buckwheat
Fats
20%
Bread
16%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.248g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Bread
Bread is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.