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Buckwheat vs Almond - In-Depth Nutrition Comparison

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How are Buckwheat and Almond different?

  • Buckwheat is higher in Vitamin B3, and Vitamin B5, however Almond is richer in Vitamin B2, Manganese, Calcium, Phosphorus, Iron, Fiber, and Magnesium.
  • Daily need coverage for Vitamin B2 from Almond is 55% higher.
  • Buckwheat contains 3 times more Vitamin B5 than Almond. While Buckwheat contains 1.233mg of Vitamin B5, Almond contains only 0.471mg.
  • Buckwheat has less Saturated Fat.

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

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Buckwheat vs Almond 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
:
6
Almond
Contains more Iron +68.6%
Contains more Calcium +1394.4%
Contains more Potassium +59.3%
Contains more Magnesium +16.9%
Contains more Zinc +30%
Contains more Phosphorus +38.6%
Equal in Copper - 1.031
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Contains more Iron +68.6%
Contains more Calcium +1394.4%
Contains more Potassium +59.3%
Contains more Magnesium +16.9%
Contains more Zinc +30%
Contains more Phosphorus +38.6%
Equal in Copper - 1.031
Equal in Sodium - 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
:
6
Almond
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Contains more Vitamin B3 +94%
Contains more Vitamin B5 +161.8%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B2 +167.8%
Contains more Folate +46.7%

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
33
Buckwheat
82
Almond
Mineral Summary Score
109
Buckwheat
139
Almond

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
80%
Buckwheat
127%
Almond
Carbohydrates
72%
Buckwheat
22%
Almond
Fats
16%
Buckwheat
230%
Almond

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

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.

All nutrients comparison - raw data values

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

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