Buckwheat vs. Cereal — In-Depth Nutrition Comparison
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How are buckwheat and cereal different?
- Cereal is higher than buckwheat in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and carbs.
- Cereal covers your daily need for vitamin B1 521% more than buckwheat.
- Buckwheat is lower in sodium.
- Cereal has a higher glycemic index (69) than buckwheat (51).
Buckwheat groats, roasted, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +168.4% |
| Contains less SodiumSodium | -99.5% |
| Contains more CalciumCalcium | +42.9% |
| Contains more PotassiumPotassium | +19.3% |
| Contains more IronIron | +4157.5% |
| Contains more ZincZinc | +1145.9% |
| Contains more ManganeseManganese | +96% |
| Contains more SeleniumSelenium | +186.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +58.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15620% |
| Contains more Vitamin B2Vitamin B2 | +9823.1% |
| Contains more Vitamin B3Vitamin B3 | +3051.1% |
| Contains more Vitamin B6Vitamin B6 | +7674% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.04mg | 6.288mg | 521% |
| Vitamin B6 | 0.077mg | 5.986mg | 455% |
| Iron | 0.8mg | 34.06mg | 416% |
| Vitamin B2 | 0.039mg | 3.87mg | 295% |
| Vitamin B3 | 0.94mg | 29.62mg | 179% |
| Vitamin A | 0µg | 814µg | 90% |
| Zinc | 0.61mg | 7.6mg | 64% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Sodium | 4mg | 795mg | 34% |
| Carbs | 19.94g | 86.85g | 22% |
| Manganese | 0.403mg | 0.79mg | 17% |
| Calories | 92kcal | 378kcal | 14% |
| Magnesium | 51mg | 19mg | 8% |
| Selenium | 2.2µg | 6.3µg | 7% |
| Protein | 3.38g | 6.06g | 5% |
| Fiber | 2.7g | 1.4g | 5% |
| Folate | 14µg | 4% | |
| Choline | 20.1mg | 4% | |
| Vitamin B5 | 0.359mg | 0.226mg | 3% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Fats | 0.62g | 1.08g | 1% |
| Potassium | 88mg | 105mg | 1% |
| Copper | 0.146mg | 0.137mg | 1% |
| Phosphorus | 70mg | 77mg | 1% |
| Saturated fat | 0.134g | 0.26g | 1% |
| Polyunsaturated fat | 0.188g | 0.354g | 1% |
| Protein per 100 calories | 3.7g | 1.6g | N/A |
| Calories per 10 g protein | 272kcal | 624kcal | N/A |
| Weight per 100 calories | 109g | 26g | N/A |
| Net carbs | 17.24g | 85.45g | N/A |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 0.9g | 10.35g | N/A |
| Vitamin E | 0.09mg | 0.08mg | 0% |
| Monounsaturated fat | 0.188g | 0.204g | 0% |
| Tryptophan | 0.049mg | 0.066mg | 0% |
| Threonine | 0.129mg | 0.241mg | 0% |
| Isoleucine | 0.127mg | 0.26mg | 0% |
| Leucine | 0.212mg | 0.767mg | 0% |
| Lysine | 0.172mg | 0.113mg | 0% |
| Methionine | 0.044mg | 0.13mg | 0% |
| Phenylalanine | 0.133mg | 0.365mg | 0% |
| Valine | 0.173mg | 0.344mg | 0% |
| Histidine | 0.079mg | 0.162mg | 0% |
| Fructose | 0.1g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1900.8% |
| Contains more ProteinProtein | +79.3% |
| Contains more FatsFats | +74.2% |
| Contains more CarbsCarbs | +335.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.5% |
| Contains more Poly. FatPolyunsaturated fat | +88.3% |
~equal in
Monounsaturated fat
~0.204g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +2335% |
| Contains more GlucoseGlucose | +35% |
| Contains more FructoseFructose | +160% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
