Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Cereal — In-Depth Nutrition Comparison

Compare

How are Buckwheat and Cereal different?

  • Cereal is higher than Buckwheat in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese.
  • Cereal covers your daily need of Vitamin B1 521% more than Buckwheat.
  • Buckwheat is lower in Sodium.

Buckwheat groats, roasted, cooked and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

Infographic

Buckwheat vs Cereal 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.
Contains more Magnesium +168.4%
Contains less Sodium -99.5%
Contains more Calcium +42.9%
Contains more Iron +4157.5%
Contains more Potassium +19.3%
Contains more Zinc +1145.9%
Contains more Manganese +96%
Contains more Selenium +186.4%
Equal in Phosphorus - 77
Equal in Copper - 0.137
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% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Magnesium +168.4%
Contains less Sodium -99.5%
Contains more Calcium +42.9%
Contains more Iron +4157.5%
Contains more Potassium +19.3%
Contains more Zinc +1145.9%
Contains more Manganese +96%
Contains more Selenium +186.4%
Equal in Phosphorus - 77
Equal in Copper - 0.137

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.
:
6
Cereal
Contains more Vitamin E +12.5%
Contains more Vitamin B5 +58.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15620%
Contains more Vitamin B2 +9823.1%
Contains more Vitamin B3 +3051.1%
Contains more Vitamin B6 +7674%
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 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +12.5%
Contains more Vitamin B5 +58.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15620%
Contains more Vitamin B2 +9823.1%
Contains more Vitamin B3 +3051.1%
Contains more Vitamin B6 +7674%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1900.8%
Contains more Protein +79.3%
Contains more Fats +74.2%
Contains more Carbs +335.6%
Contains more Other +418.6%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more Water +1900.8%
Contains more Protein +79.3%
Contains more Fats +74.2%
Contains more Carbs +335.6%
Contains more Other +418.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.5%
Contains more Polyunsaturated fat +88.3%
Equal in Monounsaturated Fat - 0.204
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains less Saturated Fat -48.5%
Contains more Polyunsaturated fat +88.3%
Equal in Monounsaturated Fat - 0.204

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2335%
Contains more Glucose +35%
Contains more Fructose +160%
Contains more Maltose +∞%
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
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more Sucrose +2335%
Contains more Glucose +35%
Contains more Fructose +160%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cereal Opinion
Net carbs 17.24g 85.45g Cereal
Protein 3.38g 6.06g Cereal
Fats 0.62g 1.08g Cereal
Carbs 19.94g 86.85g Cereal
Calories 92kcal 378kcal Cereal
Fructose 0.1g 0.26g Cereal
Sugar 0.9g 10.35g Buckwheat
Fiber 2.7g 1.4g Buckwheat
Calcium 7mg 10mg Cereal
Iron 0.8mg 34.06mg Cereal
Magnesium 51mg 19mg Buckwheat
Phosphorus 70mg 77mg Cereal
Potassium 88mg 105mg Cereal
Sodium 4mg 795mg Buckwheat
Zinc 0.61mg 7.6mg Cereal
Copper 0.146mg 0.137mg Buckwheat
Manganese 0.403mg 0.79mg Cereal
Selenium 2.2µg 6.3µg Cereal
Vitamin A 0IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 0.09mg 0.08mg Buckwheat
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 0.04mg 6.288mg Cereal
Vitamin B2 0.039mg 3.87mg Cereal
Vitamin B3 0.94mg 29.62mg Cereal
Vitamin B5 0.359mg 0.226mg Buckwheat
Vitamin B6 0.077mg 5.986mg Cereal
Folate 14µg Buckwheat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.066mg Cereal
Threonine 0.129mg 0.241mg Cereal
Isoleucine 0.127mg 0.26mg Cereal
Leucine 0.212mg 0.767mg Cereal
Lysine 0.172mg 0.113mg Buckwheat
Methionine 0.044mg 0.13mg Cereal
Phenylalanine 0.133mg 0.365mg Cereal
Valine 0.173mg 0.344mg Cereal
Histidine 0.079mg 0.162mg Cereal
Saturated Fat 0.134g 0.26g Buckwheat
Monounsaturated Fat 0.188g 0.204g Cereal
Polyunsaturated fat 0.188g 0.354g Cereal

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

People also compare

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
393%
Cereal
Minerals Daily Need Coverage Score
24%
Buckwheat
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.4)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 9.45g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 791mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 18)
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

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.