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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.

Infographic

Buckwheat vs Bread 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 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%
Contains more Calcium +816.7%
Contains more Iron +85.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
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%
Contains more Calcium +816.7%
Contains more Iron +85.9%

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 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%
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%
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%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bread
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
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

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. 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.