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Buckwheat vs. Black tea — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and black tea

  • Black tea has less copper, magnesium, fiber, phosphorus, iron, manganese, vitamin B5, vitamin B6, vitamin B3, and zinc.
  • Buckwheat covers your daily copper needs 15% more than black tea.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Beverages, tea, black, brewed, prepared with tap water.

Infographic

Buckwheat vs Black tea 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0% 3.3% 0.75% 3.3% 0.55% 0.43% 0.39% 29% 0%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +3900%
Contains more CopperCopper +1360%
Contains more ZincZinc +2950%
Contains more PhosphorusPhosphorus +6900%
Contains more ManganeseManganese +84%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -25%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 3.2% 0% 0.66% 0% 0% 0% 3.8% 0.22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +178.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +3163.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +180%
Contains more CholineCholine +4925%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0.3 g
Water: 99.7 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +6546.7%
Contains more OtherOther +∞%
Contains more WaterWater +31.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
29% 14% 57%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +18700%
Contains more Poly. FatPolyunsaturated fat +4600%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Black tea
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Buckwheat Black tea DV% diff.
Copper 0.146mg 0.01mg 15%
Magnesium 51mg 3mg 11%
Fiber 2.7g 0g 11%
Iron 0.8mg 0.02mg 10%
Phosphorus 70mg 1mg 10%
Manganese 0.403mg 0.219mg 8%
Vitamin B5 0.359mg 0.011mg 7%
Carbs 19.94g 0.3g 7%
Protein 3.38g 0g 7%
Vitamin B3 0.94mg 0mg 6%
Vitamin B6 0.077mg 0mg 6%
Calories 92kcal 1kcal 5%
Zinc 0.61mg 0.02mg 5%
Caffeine 0mg 20mg 5%
Selenium 2.2µg 0µg 4%
Choline 20.1mg 0.4mg 4%
Vitamin B1 0.04mg 0mg 3%
Potassium 88mg 37mg 2%
Vitamin B2 0.039mg 0.014mg 2%
Vitamin K 1.9µg 0µg 2%
Folate 14µg 5µg 2%
Saturated fat 0.134g 0.002g 1%
Polyunsaturated fat 0.188g 0.004g 1%
Calcium 7mg 0mg 1%
Fats 0.62g 0g 1%
Vitamin E 0.09mg 0mg 1%
Net carbs 17.24g 0.3g N/A
Sugar 0.9g 0g N/A
Sodium 4mg 3mg 0%
Monounsaturated fat 0.188g 0.001g 0%
Tryptophan 0.049mg 0mg 0%
Threonine 0.129mg 0mg 0%
Isoleucine 0.127mg 0mg 0%
Leucine 0.212mg 0mg 0%
Lysine 0.172mg 0mg 0%
Methionine 0.044mg 0mg 0%
Phenylalanine 0.133mg 0mg 0%
Valine 0.173mg 0mg 0%
Histidine 0.079mg 0mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Black tea
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Black tea
Minerals Daily Need Coverage Score
24%
Buckwheat
4%
Black tea

Comparison summary

Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food is lower in Sugar?
Black tea
Black tea is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Black tea
Black tea contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Black tea
Black tea is lower in Saturated fat (difference - 0.132g)
Which food is lower in glycemic index?
Black tea
Black tea is lower in glycemic index (difference - 51)
Which food is cheaper?
Black tea
Black tea is cheaper (difference - $2.2)
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. Black tea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173227/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.