Buckwheat vs. Cornmeal — In-Depth Nutrition Comparison
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Important differences between buckwheat and cornmeal
- Buckwheat has more manganese; however, cornmeal is richer in folate, iron, vitamin B1, vitamin B2, vitamin B3, carbs, selenium, protein, and vitamin B6.
- Cornmeal's daily need coverage for folate is 49% more.
- Buckwheat contains 2 times more manganese than cornmeal. Buckwheat contains 0.403mg of manganese, while cornmeal contains 0.174mg.
- Cornmeal has a higher glycemic index. The glycemic index of cornmeal is 68, while the glycemic index of buckwheat is 51.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Cornmeal, degermed, enriched, yellow.
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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 | +59.4% |
| Contains more CalciumCalcium | +133.3% |
| Contains more CopperCopper | +92.1% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +131.6% |
| Contains more PotassiumPotassium | +61.4% |
| Contains more IronIron | +445% |
| Contains more PhosphorusPhosphorus | +41.4% |
| Contains more SeleniumSelenium | +377.3% |
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 B5Vitamin B5 | +49.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +1277.5% |
| Contains more Vitamin B2Vitamin B2 | +879.5% |
| Contains more Vitamin B3Vitamin B3 | +428.5% |
| Contains more Vitamin B6Vitamin B6 | +136.4% |
| Contains more FolateFolate | +1392.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 14µg | 209µg | 49% |
| Iron | 0.8mg | 4.36mg | 45% |
| Vitamin B1 | 0.04mg | 0.551mg | 43% |
| Starch | 73.3g | 30% | |
| Vitamin B2 | 0.039mg | 0.382mg | 26% |
| Vitamin B3 | 0.94mg | 4.968mg | 25% |
| Carbs | 19.94g | 79.45g | 20% |
| Selenium | 2.2µg | 10.5µg | 15% |
| Calories | 92kcal | 370kcal | 14% |
| Manganese | 0.403mg | 0.174mg | 10% |
| Copper | 0.146mg | 0.076mg | 8% |
| Vitamin B6 | 0.077mg | 0.182mg | 8% |
| Protein | 3.38g | 7.11g | 7% |
| Magnesium | 51mg | 32mg | 5% |
| Fiber | 2.7g | 3.9g | 5% |
| Phosphorus | 70mg | 99mg | 4% |
| Polyunsaturated fat | 0.188g | 0.828g | 4% |
| Fats | 0.62g | 1.75g | 2% |
| Potassium | 88mg | 142mg | 2% |
| Vitamin B5 | 0.359mg | 0.24mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Choline | 20.1mg | 8.6mg | 2% |
| Vitamin A | 0µg | 11µg | 1% |
| Monounsaturated fat | 0.188g | 0.39g | 1% |
| Protein per 100 calories | 3.7g | 1.9g | N/A |
| Calories per 10 g protein | 272kcal | 520kcal | N/A |
| Weight per 100 calories | 109g | 27g | N/A |
| Net carbs | 17.24g | 75.55g | N/A |
| Calcium | 7mg | 3mg | 0% |
| Sugar | 0.9g | 1.61g | N/A |
| Zinc | 0.61mg | 0.66mg | 0% |
| Sodium | 4mg | 7mg | 0% |
| Vitamin E | 0.09mg | 0.12mg | 0% |
| Saturated fat | 0.134g | 0.22g | 0% |
| Tryptophan | 0.049mg | 0.038mg | 0% |
| Threonine | 0.129mg | 0.172mg | 0% |
| Isoleucine | 0.127mg | 0.242mg | 0% |
| Leucine | 0.212mg | 1.006mg | 0% |
| Lysine | 0.172mg | 0.105mg | 0% |
| Methionine | 0.044mg | 0.162mg | 0% |
| Phenylalanine | 0.133mg | 0.366mg | 0% |
| Valine | 0.173mg | 0.337mg | 0% |
| Histidine | 0.079mg | 0.172mg | 0% |
| Fructose | 0.1g | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +576.5% |
| Contains more ProteinProtein | +110.4% |
| Contains more FatsFats | +182.3% |
| Contains more CarbsCarbs | +298.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.1% |
| Contains more Mono. FatMonounsaturated fat | +107.4% |
| Contains more Poly. FatPolyunsaturated fat | +340.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +70% |
| Contains more GlucoseGlucose | +180% |
| Contains more FructoseFructose | +70% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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