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Buckwheat vs. Brown sugar — In-Depth Nutrition Comparison

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The main differences between buckwheat and brown sugar

  • Buckwheat has more manganese, copper, fiber, magnesium, phosphorus, zinc, and vitamin B3; however, brown sugar has more calcium.
  • Daily need coverage for manganese for buckwheat is 15% higher.
  • Brown sugar has a higher glycemic index than buckwheat.

Food types used in this article are Buckwheat groats, roasted, cooked and Sugars, brown.

Infographic

Buckwheat vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +466.7%
Contains more IronIron +12.7%
Contains more CopperCopper +210.6%
Contains more ZincZinc +1933.3%
Contains more PhosphorusPhosphorus +1650%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +529.7%
Contains more SeleniumSelenium +83.3%
Contains more CalciumCalcium +1085.7%
Contains more PotassiumPotassium +51.1%

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% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +754.5%
Contains more Vitamin B5Vitamin B5 +172%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1300%
Contains more CholineCholine +773.9%
~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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +2716.7%
Contains more FatsFats +∞%
Contains more WaterWater +5544%
Contains more CarbsCarbs +391.9%
~equal in Other ~0.45g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +23540%
Contains more GlucoseGlucose +575%
Contains more FructoseFructose +1010%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Brown sugar DV% diff.
Carbs 19.94g 98.09g 26%
Manganese 0.403mg 0.064mg 15%
Calories 92kcal 380kcal 14%
Fiber 2.7g 0g 11%
Copper 0.146mg 0.047mg 11%
Magnesium 51mg 9mg 10%
Phosphorus 70mg 4mg 9%
Calcium 7mg 83mg 8%
Protein 3.38g 0.12g 7%
Vitamin B5 0.359mg 0.132mg 5%
Vitamin B3 0.94mg 0.11mg 5%
Zinc 0.61mg 0.03mg 5%
Choline 20.1mg 2.3mg 3%
Folate 14µg 1µg 3%
Vitamin B6 0.077mg 0.041mg 3%
Vitamin B1 0.04mg 0mg 3%
Vitamin B2 0.039mg 0mg 3%
Selenium 2.2µg 1.2µg 2%
Vitamin K 1.9µg 0µg 2%
Vitamin E 0.09mg 0mg 1%
Saturated fat 0.134g 0g 1%
Fats 0.62g 0g 1%
Polyunsaturated fat 0.188g 0g 1%
Potassium 88mg 133mg 1%
Iron 0.8mg 0.71mg 1%
Sodium 4mg 28mg 1%
Fructose 0.1g 1.11g 1%
Net carbs 17.24g 98.09g N/A
Sugar 0.9g 97.02g N/A
Monounsaturated fat 0.188g 0g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
24%
Buckwheat
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 96.12g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 20)
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 Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.134g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $2.4)
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.