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Buckwheat vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Buckwheat

    Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Buckwheat groats, roasted, cooked.

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    Buckwheat vs Buckwheat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
    Equal in Calcium - 7
    Equal in Iron - 0.8
    Equal in Magnesium - 51
    Equal in Phosphorus - 70
    Equal in Potassium - 88
    Equal in Sodium - 4
    Equal in Zinc - 0.61
    Equal in Copper - 0.146
    Equal in Manganese - 0.403
    Equal in Selenium - 2.2
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
    Equal in Calcium - 7
    Equal in Iron - 0.8
    Equal in Magnesium - 51
    Equal in Phosphorus - 70
    Equal in Potassium - 88
    Equal in Sodium - 4
    Equal in Zinc - 0.61
    Equal in Copper - 0.146
    Equal in Manganese - 0.403
    Equal in Selenium - 2.2

    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.
    :
    Equal in Vitamin E - 0.09
    Equal in Vitamin B1 - 0.04
    Equal in Vitamin B2 - 0.039
    Equal in Vitamin B3 - 0.94
    Equal in Vitamin B5 - 0.359
    Equal in Vitamin B6 - 0.077
    Equal in Folate - 14
    Equal in Vitamin K - 1.9
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
    Equal in Vitamin E - 0.09
    Equal in Vitamin B1 - 0.04
    Equal in Vitamin B2 - 0.039
    Equal in Vitamin B3 - 0.94
    Equal in Vitamin B5 - 0.359
    Equal in Vitamin B6 - 0.077
    Equal in Folate - 14
    Equal in Vitamin K - 1.9

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Equal in Protein - 3.38
    Equal in Fats - 0.62
    Equal in Carbs - 19.94
    Equal in Water - 75.63
    Equal in Other - 0.43
    3% 20% 76%
    Protein: 3.38 g
    Fats: 0.62 g
    Carbs: 19.94 g
    Water: 75.63 g
    Other: 0.43 g
    3% 20% 76%
    Protein: 3.38 g
    Fats: 0.62 g
    Carbs: 19.94 g
    Water: 75.63 g
    Other: 0.43 g
    Equal in Protein - 3.38
    Equal in Fats - 0.62
    Equal in Carbs - 19.94
    Equal in Water - 75.63
    Equal in Other - 0.43

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Equal in Saturated Fat - 0.134
    Equal in Monounsaturated Fat - 0.188
    Equal in Polyunsaturated fat - 0.188
    26% 37% 37%
    Saturated Fat: 0.134 g
    Monounsaturated Fat: 0.188 g
    Polyunsaturated fat: 0.188 g
    26% 37% 37%
    Saturated Fat: 0.134 g
    Monounsaturated Fat: 0.188 g
    Polyunsaturated fat: 0.188 g
    Equal in Saturated Fat - 0.134
    Equal in Monounsaturated Fat - 0.188
    Equal in Polyunsaturated fat - 0.188

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Equal in Sucrose - 0.4
    Equal in Glucose - 0.2
    Equal in Fructose - 0.1
    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
    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
    Equal in Sucrose - 0.4
    Equal in Glucose - 0.2
    Equal in Fructose - 0.1

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Buckwheat Buckwheat Opinion
    Net carbs 17.24g 17.24g
    Protein 3.38g 3.38g
    Fats 0.62g 0.62g
    Carbs 19.94g 19.94g
    Calories 92kcal 92kcal
    Fructose 0.1g 0.1g
    Sugar 0.9g 0.9g
    Fiber 2.7g 2.7g
    Calcium 7mg 7mg
    Iron 0.8mg 0.8mg
    Magnesium 51mg 51mg
    Phosphorus 70mg 70mg
    Potassium 88mg 88mg
    Sodium 4mg 4mg
    Zinc 0.61mg 0.61mg
    Copper 0.146mg 0.146mg
    Manganese 0.403mg 0.403mg
    Selenium 2.2µg 2.2µg
    Vitamin E 0.09mg 0.09mg
    Vitamin B1 0.04mg 0.04mg
    Vitamin B2 0.039mg 0.039mg
    Vitamin B3 0.94mg 0.94mg
    Vitamin B5 0.359mg 0.359mg
    Vitamin B6 0.077mg 0.077mg
    Folate 14µg 14µg
    Vitamin K 1.9µg 1.9µg
    Tryptophan 0.049mg 0.049mg
    Threonine 0.129mg 0.129mg
    Isoleucine 0.127mg 0.127mg
    Leucine 0.212mg 0.212mg
    Lysine 0.172mg 0.172mg
    Methionine 0.044mg 0.044mg
    Phenylalanine 0.133mg 0.133mg
    Valine 0.173mg 0.173mg
    Histidine 0.079mg 0.079mg
    Saturated Fat 0.134g 0.134g
    Monounsaturated Fat 0.188g 0.188g
    Polyunsaturated fat 0.188g 0.188g

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Buckwheat Buckwheat
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Calories diet Equal
    Low Glycemic Index diet Equal

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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
    8%
    Buckwheat
    Minerals Daily Need Coverage Score
    24%
    Buckwheat
    24%
    Buckwheat

    Comparison summary

    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (0.9 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (4 mg)
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.134 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (51)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($2.4)
    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

    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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.