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  6. Buckwheat vs. Parmigiano-Reggiano

Buckwheat vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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The main differences between Buckwheat and Parmigiano-Reggiano

  • Buckwheat contains less Calcium, Vitamin B12, Phosphorus, Vitamin B2, Zinc, Selenium, and Vitamin A RAE than Parmigiano-Reggiano.
  • Daily need coverage for Calcium from Parmigiano-Reggiano is 110% higher.
  • Buckwheat is lower in Saturated Fat.

Food types used in this article are Buckwheat groats, roasted, cooked and Cheese, parmesan, dry grated, reduced fat.

Infographic

Buckwheat vs Parmigiano-Reggiano 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
3
:
7
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Magnesium +34.2%
Contains less Sodium -99.7%
Contains more Manganese +374.1%
Contains more Calcium +15742.9%
Contains more Iron +12.5%
Contains more Phosphorus +941.4%
Contains more Potassium +42%
Contains more Zinc +534.4%
Contains more Copper +63%
Contains more Selenium +704.5%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Magnesium +34.2%
Contains less Sodium -99.7%
Contains more Manganese +374.1%
Contains more Calcium +15742.9%
Contains more Iron +12.5%
Contains more Phosphorus +941.4%
Contains more Potassium +42%
Contains more Zinc +534.4%
Contains more Copper +63%
Contains more Selenium +704.5%

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
:
5
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin B1 +37.9%
Contains more Vitamin B3 +724.6%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +40%
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1146.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.325
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%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin B1 +37.9%
Contains more Vitamin B3 +724.6%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +40%
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +88.9%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1146.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.325

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Carbs +1355.5%
Contains more Water +49.5%
Contains more Protein +491.7%
Contains more Fats +3125.8%
Contains more Other +1767.4%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Carbs +1355.5%
Contains more Water +49.5%
Contains more Protein +491.7%
Contains more Fats +3125.8%
Contains more Other +1767.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +3143.6%
Contains more Polyunsaturated fat +145.7%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +3143.6%
Contains more Polyunsaturated fat +145.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Parmigiano-Reggiano Opinion
Net carbs 17.24g 1.37g Buckwheat
Protein 3.38g 20g Parmigiano-Reggiano
Fats 0.62g 20g Parmigiano-Reggiano
Carbs 19.94g 1.37g Buckwheat
Calories 92kcal 265kcal Parmigiano-Reggiano
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Parmigiano-Reggiano
Fiber 2.7g 0g Buckwheat
Calcium 7mg 1109mg Parmigiano-Reggiano
Iron 0.8mg 0.9mg Parmigiano-Reggiano
Magnesium 51mg 38mg Buckwheat
Phosphorus 70mg 729mg Parmigiano-Reggiano
Potassium 88mg 125mg Parmigiano-Reggiano
Sodium 4mg 1529mg Buckwheat
Zinc 0.61mg 3.87mg Parmigiano-Reggiano
Copper 0.146mg 0.238mg Parmigiano-Reggiano
Manganese 0.403mg 0.085mg Buckwheat
Selenium 2.2µg 17.7µg Parmigiano-Reggiano
Vitamin A 0IU 605IU Parmigiano-Reggiano
Vitamin A RAE 0µg 160µg Parmigiano-Reggiano
Vitamin E 0.09mg 0.17mg Parmigiano-Reggiano
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin B1 0.04mg 0.029mg Buckwheat
Vitamin B2 0.039mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.94mg 0.114mg Buckwheat
Vitamin B5 0.359mg 0.325mg Buckwheat
Vitamin B6 0.077mg 0.049mg Buckwheat
Folate 14µg 10µg Buckwheat
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 1.9µg 1.7µg Buckwheat
Tryptophan 0.049mg 0.24mg Parmigiano-Reggiano
Threonine 0.129mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.127mg 1.2mg Parmigiano-Reggiano
Leucine 0.212mg 2.983mg Parmigiano-Reggiano
Lysine 0.172mg 2.459mg Parmigiano-Reggiano
Methionine 0.044mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.133mg 1.604mg Parmigiano-Reggiano
Valine 0.173mg 1.498mg Parmigiano-Reggiano
Histidine 0.079mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Buckwheat
Saturated Fat 0.134g 13.317g Buckwheat
Monounsaturated Fat 0.188g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 0.188g 0.462g Parmigiano-Reggiano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Parmigiano-Reggiano
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
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
24%
Buckwheat
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1525mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 13.183g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.8)
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
  2. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.