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  6. Buckwheat vs. Canola oil

Buckwheat vs. Canola oil — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Canola oil

  • Buckwheat has more Manganese, Copper, Magnesium, Fiber, Iron, Phosphorus, and Vitamin B5, however, Canola oil is richer in Vitamin E , and Vitamin K.
  • Canola oil's daily need coverage for Vitamin E is 116% more.
  • Buckwheat contains less Saturated Fat.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Oil, canola.

Infographic

Buckwheat vs Canola oil 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.
Buckwheat
Buckwheat
9
:
1
Canola oil
Canola oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Buckwheat
Buckwheat
6
:
2
Canola oil
Canola oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +19300%
Contains more Vitamin K +3652.6%
Buckwheat
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%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +19300%
Contains more Vitamin K +3652.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
4
:
1
Canola oil
Canola oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +16029%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +16029%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Canola oil
Canola oil
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +33557.4%
Contains more Polyunsaturated fat +14869.1%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +33557.4%
Contains more Polyunsaturated fat +14869.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Canola oil Opinion
Net carbs 17.24g 0g Buckwheat
Protein 3.38g 0g Buckwheat
Fats 0.62g 100g Canola oil
Carbs 19.94g 0g Buckwheat
Calories 92kcal 884kcal Canola oil
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Canola oil
Fiber 2.7g 0g Buckwheat
Calcium 7mg 0mg Buckwheat
Iron 0.8mg 0mg Buckwheat
Magnesium 51mg 0mg Buckwheat
Phosphorus 70mg 0mg Buckwheat
Potassium 88mg 0mg Buckwheat
Sodium 4mg 0mg Canola oil
Zinc 0.61mg 0mg Buckwheat
Copper 0.146mg 0mg Buckwheat
Manganese 0.403mg 0mg Buckwheat
Selenium 2.2µg 0µg Buckwheat
Vitamin E 0.09mg 17.46mg Canola oil
Vitamin B1 0.04mg 0mg Buckwheat
Vitamin B2 0.039mg 0mg Buckwheat
Vitamin B3 0.94mg 0mg Buckwheat
Vitamin B5 0.359mg 0mg Buckwheat
Vitamin B6 0.077mg 0mg Buckwheat
Folate 14µg 0µg Buckwheat
Vitamin K 1.9µg 71.3µg Canola oil
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Trans Fat 0.395g Buckwheat
Saturated Fat 0.134g 7.365g Buckwheat
Monounsaturated Fat 0.188g 63.276g Canola oil
Polyunsaturated fat 0.188g 28.142g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Canola oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Canola oil
Minerals Daily Need Coverage Score
24%
Buckwheat
0%
Canola oil

Comparison summary

Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 51)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.4)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 7.231g)
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 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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.