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  6. Buckwheat vs. Bagel

Buckwheat vs. Bagel — In-Depth Nutrition Comparison

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How are Buckwheat and Bagel different?

  • Bagel is higher than Buckwheat in Selenium, Manganese, Vitamin B1, Iron, Folate, Vitamin B3, Vitamin B2, Phosphorus, and Fiber.
  • Bagel covers your daily need of Selenium 48% more than Buckwheat.
  • Buckwheat is lower in Sodium.

Buckwheat groats, roasted, cooked and Bagels, wheat types were used in this article.

Infographic

Buckwheat vs Bagel 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.
Buckwheat
Buckwheat
1
:
8
Bagel
Bagel
Contains less Sodium -99.1%
Contains more Calcium +185.7%
Contains more Iron +245%
Contains more Phosphorus +102.9%
Contains more Potassium +87.5%
Contains more Zinc +80.3%
Contains more Copper +19.9%
Contains more Manganese +254.8%
Contains more Selenium +1204.5%
Equal in Magnesium - 51
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains less Sodium -99.1%
Contains more Calcium +185.7%
Contains more Iron +245%
Contains more Phosphorus +102.9%
Contains more Potassium +87.5%
Contains more Zinc +80.3%
Contains more Copper +19.9%
Contains more Manganese +254.8%
Contains more Selenium +1204.5%
Equal in Magnesium - 51

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.
Buckwheat
Buckwheat
1
:
7
Bagel
Bagel
Contains more Vitamin K +26.7%
Contains more Vitamin E +255.6%
Contains more Vitamin B1 +907.5%
Contains more Vitamin B2 +435.9%
Contains more Vitamin B3 +258.5%
Contains more Vitamin B6 +90.9%
Contains more Folate +442.9%
Equal in Vitamin B5 - 0.375
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%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin K +26.7%
Contains more Vitamin E +255.6%
Contains more Vitamin B1 +907.5%
Contains more Vitamin B2 +435.9%
Contains more Vitamin B3 +258.5%
Contains more Vitamin B6 +90.9%
Contains more Folate +442.9%
Equal in Vitamin B5 - 0.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Bagel
Bagel
Contains more Water +101.4%
Contains more Protein +201.8%
Contains more Fats +146.8%
Contains more Carbs +145.2%
Contains more Other +325.6%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more Water +101.4%
Contains more Protein +201.8%
Contains more Fats +146.8%
Contains more Carbs +145.2%
Contains more Other +325.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
3
Bagel
Bagel
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +54.3%
Contains more Polyunsaturated fat +397.9%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +54.3%
Contains more Polyunsaturated fat +397.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Bagel Opinion
Net carbs 17.24g 44.79g Bagel
Protein 3.38g 10.2g Bagel
Fats 0.62g 1.53g Bagel
Carbs 19.94g 48.89g Bagel
Calories 92kcal 250kcal Bagel
Fructose 0.1g Buckwheat
Sugar 0.9g 6.12g Buckwheat
Fiber 2.7g 4.1g Bagel
Calcium 7mg 20mg Bagel
Iron 0.8mg 2.76mg Bagel
Magnesium 51mg 51mg
Phosphorus 70mg 142mg Bagel
Potassium 88mg 165mg Bagel
Sodium 4mg 439mg Buckwheat
Zinc 0.61mg 1.1mg Bagel
Copper 0.146mg 0.175mg Bagel
Manganese 0.403mg 1.43mg Bagel
Selenium 2.2µg 28.7µg Bagel
Vitamin E 0.09mg 0.32mg Bagel
Vitamin B1 0.04mg 0.403mg Bagel
Vitamin B2 0.039mg 0.209mg Bagel
Vitamin B3 0.94mg 3.37mg Bagel
Vitamin B5 0.359mg 0.375mg Bagel
Vitamin B6 0.077mg 0.147mg Bagel
Folate 14µg 76µg Bagel
Vitamin K 1.9µg 1.5µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0g Bagel
Monounsaturated Fat 0.188g 0.29g Bagel
Polyunsaturated fat 0.188g 0.936g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bagel
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
8%
Buckwheat
28%
Bagel
Minerals Daily Need Coverage Score
24%
Buckwheat
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 5.22g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 18)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.134g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $2.4)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.