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Buckwheat vs. Candy bar — In-Depth Nutrition Comparison

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What are the differences between buckwheat and candy bar?

  • Candy bar is richer than buckwheat in vitamin B6, copper, vitamin B3, manganese, phosphorus, zinc, vitamin E, folate, and magnesium.
  • Candy bar's daily need coverage for vitamin B6 is 11763% more.
  • The amount of saturated fat in buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Candies, peanut bar types in this article.

Infographic

Buckwheat vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +115.7%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +362.5%
Contains more IronIron +21.3%
Contains more CopperCopper +430.1%
Contains more ZincZinc +545.9%
Contains more PhosphorusPhosphorus +340%
Contains more ManganeseManganese +208.4%
Contains more SeleniumSelenium +113.6%

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +4455.6%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +259%
Contains more Vitamin B3Vitamin B3 +742.8%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +198601.3%
Contains more FolateFolate +435.7%
Contains more CholineCholine +46.3%
~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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more WaterWater +4626.9%
Contains more ProteinProtein +358.6%
Contains more FatsFats +5335.5%
Contains more CarbsCarbs +137.7%
Contains more OtherOther +318.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +8794.1%
Contains more Poly. FatPolyunsaturated fat +5564.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Candy bar DV% diff.
Vitamin B6 0.077mg 153mg 11763%
Copper 0.146mg 0.774mg 70%
Polyunsaturated fat 0.188g 10.65g 70%
Fats 0.62g 33.7g 51%
Vitamin B3 0.94mg 7.922mg 44%
Monounsaturated fat 0.188g 16.721g 41%
Manganese 0.403mg 1.243mg 37%
Phosphorus 70mg 308mg 34%
Zinc 0.61mg 3.94mg 30%
Vitamin E 0.09mg 4.1mg 27%
Protein 3.38g 15.5g 24%
Calories 92kcal 522kcal 22%
Saturated fat 0.134g 4.678g 21%
Folate 14µg 75µg 15%
Magnesium 51mg 110mg 14%
Potassium 88mg 407mg 9%
Vitamin B5 0.359mg 0.83mg 9%
Carbs 19.94g 47.4g 9%
Vitamin B2 0.039mg 0.14mg 8%
Calcium 7mg 78mg 7%
Sodium 4mg 156mg 7%
Fiber 2.7g 4.1g 6%
Vitamin B1 0.04mg 0.1mg 5%
Selenium 2.2µg 4.7µg 5%
Vitamin K 1.9µg 0µg 2%
Choline 20.1mg 29.4mg 2%
Iron 0.8mg 0.97mg 2%
Net carbs 17.24g 43.3g N/A
Sugar 0.9g 42.22g N/A
Tryptophan 0.049mg 0.149mg 0%
Threonine 0.129mg 0.52mg 0%
Isoleucine 0.127mg 0.534mg 0%
Leucine 0.212mg 0.986mg 0%
Lysine 0.172mg 0.545mg 0%
Methionine 0.044mg 0.185mg 0%
Phenylalanine 0.133mg 0.787mg 0%
Valine 0.173mg 0.638mg 0%
Histidine 0.079mg 0.385mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Candy bar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
2748%
Candy bar
Minerals Daily Need Coverage Score
24%
Buckwheat
88%
Candy bar

Comparison summary

Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $2.4)
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 41.32g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 152mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.544g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (51)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.