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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
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
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
2%
Minerals Daily Need Coverage Score
24%
11%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 96.12g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar is lower in Saturated fat (difference - 0.134g)
Which food is cheaper?
Brown sugar is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)