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Buckwheat vs Bread - In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Bread

  • Buckwheat has more Copper, Magnesium, Phosphorus, Fiber, and Vitamin B5, however Bread is higher in Selenium, Vitamin B1, Iron, and Calcium.
  • Buckwheat covers your daily need of Copper 100% more than Bread.
  • Buckwheat has 4 times more Magnesium than Bread. While Buckwheat has 231mg of Magnesium, Bread has only 59mg.
  • Buckwheat has less Sodium.

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

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Buckwheat vs Bread 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
:
2
Bread
Contains more Potassium +106.3%
Contains more Magnesium +291.5%
Contains more Copper +455.6%
Contains more Zinc +63.3%
Contains more Phosphorus +84.6%
Contains less Sodium -99.8%
Contains more Iron +85.9%
Contains more Calcium +816.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +106.3%
Contains more Magnesium +291.5%
Contains more Copper +455.6%
Contains more Zinc +63.3%
Contains more Phosphorus +84.6%
Contains less Sodium -99.8%
Contains more Iron +85.9%
Contains more Calcium +816.7%

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

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
38
Bread
Mineral Summary Score
109
Buckwheat
66
Bread

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
78%
Bread
Carbohydrates
72%
Buckwheat
56%
Bread
Fats
16%
Buckwheat
20%
Bread

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 Bread
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bread
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 - 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.

All nutrients comparison - raw data values

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

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. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.