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Buckwheat vs. Chocolate — In-Depth Nutrition Comparison

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Important differences between buckwheat and chocolate

  • Chocolate has more copper, iron, manganese, magnesium, phosphorus, fiber, potassium, zinc, and vitamin B12 than buckwheat.
  • Chocolate's daily need coverage for copper is 98% more.
  • Buckwheat contains less saturated fat.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of chocolate is 23.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Chocolate, dark, 45- 59% cacao solids.

Infographic

Buckwheat vs Chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +186.3%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +535.2%
Contains more IronIron +902.5%
Contains more CopperCopper +604.1%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +194.3%
Contains more ManganeseManganese +252.1%
Contains more SeleniumSelenium +36.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +29.7%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +326.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +7696.9%
Contains more ProteinProtein +44.4%
Contains more FatsFats +4945.2%
Contains more CarbsCarbs +206.8%
Contains more OtherOther +295.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +4974.5%
Contains more Poly. FatPolyunsaturated fat +480.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +11462.5%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Chocolate DV% diff.
Copper 0.146mg 1.028mg 98%
Iron 0.8mg 8.02mg 90%
Saturated fat 0.134g 18.519g 84%
Fats 0.62g 31.28g 47%
Manganese 0.403mg 1.419mg 44%
Calories 92kcal 546kcal 23%
Monounsaturated fat 0.188g 9.54g 23%
Magnesium 51mg 146mg 23%
Phosphorus 70mg 206mg 19%
Fiber 2.7g 7g 17%
Potassium 88mg 559mg 14%
Carbs 19.94g 61.17g 14%
Zinc 0.61mg 2.01mg 13%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Polyunsaturated fat 0.188g 1.092g 6%
Calcium 7mg 56mg 5%
Vitamin K 1.9µg 8.1µg 5%
Choline 20.1mg 4%
Folate 14µg 4%
Protein 3.38g 4.88g 3%
Vitamin B6 0.077mg 0.042mg 3%
Cholesterol 0mg 8mg 3%
Vitamin E 0.09mg 0.54mg 3%
Vitamin B3 0.94mg 0.725mg 1%
Vitamin B2 0.039mg 0.05mg 1%
Vitamin B1 0.04mg 0.025mg 1%
Selenium 2.2µg 3µg 1%
Sodium 4mg 24mg 1%
Vitamin B5 0.359mg 0.297mg 1%
Net carbs 17.24g 54.17g N/A
Sugar 0.9g 47.9g N/A
Vitamin A 0µg 2µg 0%
Trans fat 0.112g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Chocolate
Minerals Daily Need Coverage Score
24%
Buckwheat
116%
Chocolate

Comparison summary

Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 28)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.4)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 47g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 18.385g)
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.