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Buckwheat vs Cereal - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Cereal?

  • Buckwheat is richer in Copper, and Magnesium, while Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 516% higher.
  • Cereal has 12 times less Magnesium than Buckwheat. Buckwheat has 231mg of Magnesium, while Cereal has 19mg.

We used Buckwheat and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this comparison.

Infographic

Buckwheat vs Cereal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +80%
Contains more Magnesium +1115.8%
Contains more Phosphorus +350.6%
Contains more Potassium +338.1%
Contains less Sodium -99.9%
Contains more Copper +702.9%
Contains more Iron +1448.2%
Contains more Zinc +216.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +80%
Contains more Magnesium +1115.8%
Contains more Phosphorus +350.6%
Contains more Potassium +338.1%
Contains less Sodium -99.9%
Contains more Copper +702.9%
Contains more Iron +1448.2%
Contains more Zinc +216.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Cereal
Contains more Vitamin B5 +445.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6125.7%
Contains more Vitamin B2 +810.6%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +2750.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin B5 +445.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6125.7%
Contains more Vitamin B2 +810.6%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +2750.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Cereal
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cereal Opinion
Net carbs 61.5g 85.45g Cereal
Protein 13.25g 6.06g Buckwheat
Fats 3.4g 1.08g Buckwheat
Carbs 71.5g 86.85g Cereal
Calories 343kcal 378kcal Cereal
Starch g g
Fructose g 0.26g Cereal
Sugar g 10.35g Buckwheat
Fiber 10g 1.4g Buckwheat
Calcium 18mg 10mg Buckwheat
Iron 2.2mg 34.06mg Cereal
Magnesium 231mg 19mg Buckwheat
Phosphorus 347mg 77mg Buckwheat
Potassium 460mg 105mg Buckwheat
Sodium 1mg 795mg Buckwheat
Zinc 2.4mg 7.6mg Cereal
Copper 1.1mg 0.137mg Buckwheat
Vitamin A 0IU 2792IU Cereal
Vitamin E mg 0.08mg Cereal
Vitamin D 0IU IU Buckwheat
Vitamin D 0µg µg Buckwheat
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.101mg 6.288mg Cereal
Vitamin B2 0.425mg 3.87mg Cereal
Vitamin B3 7.02mg 29.62mg Cereal
Vitamin B5 1.233mg 0.226mg Buckwheat
Vitamin B6 0.21mg 5.986mg Cereal
Folate 30µg µg Buckwheat
Vitamin B12 0µg µg Buckwheat
Vitamin K µg 0µg Cereal
Tryptophan 0.192mg 0.066mg Buckwheat
Threonine 0.506mg 0.241mg Buckwheat
Isoleucine 0.498mg 0.26mg Buckwheat
Leucine 0.832mg 0.767mg Buckwheat
Lysine 0.672mg 0.113mg Buckwheat
Methionine 0.172mg 0.13mg Buckwheat
Phenylalanine 0.52mg 0.365mg Buckwheat
Valine 0.678mg 0.344mg Buckwheat
Histidine 0.309mg 0.162mg Buckwheat
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 0.741g 0.26g Cereal
Monounsaturated Fat 1.04g 0.204g Buckwheat
Polyunsaturated fat 1.039g 0.354g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
393
Cereal
Mineral Summary Score
109
Buckwheat
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
36%
Cereal
Carbohydrates
72%
Buckwheat
87%
Cereal
Fats
16%
Buckwheat
5%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 794mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.