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Buckwheat vs Cornmeal - In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Cornmeal

  • Buckwheat has more Copper, Manganese, Magnesium, Phosphorus, Fiber, Vitamin B5, and Zinc, however Cornmeal is richer in Folate, Vitamin B1, and Iron.
  • Buckwheat covers your daily Copper needs 114% more than Cornmeal.
  • Cornmeal has 7 times less Manganese than Buckwheat. Buckwheat has 1.3mg of Manganese, while Cornmeal has 0.174mg.

Specific food types used in this comparison are Buckwheat and Cornmeal, degermed, enriched, yellow.

Infographic

Buckwheat vs Cornmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +500%
Contains more Potassium +223.9%
Contains more Magnesium +621.9%
Contains more Copper +1347.4%
Contains more Zinc +263.6%
Contains more Phosphorus +250.5%
Contains less Sodium -85.7%
Contains more Iron +98.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Calcium +500%
Contains more Potassium +223.9%
Contains more Magnesium +621.9%
Contains more Copper +1347.4%
Contains more Zinc +263.6%
Contains more Phosphorus +250.5%
Contains less Sodium -85.7%
Contains more Iron +98.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +413.8%
Contains more Vitamin B6 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +445.5%
Contains more Folate +596.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +413.8%
Contains more Vitamin B6 +15.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +445.5%
Contains more Folate +596.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
46
Cornmeal
Mineral Summary Score
109
Buckwheat
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
43%
Cornmeal
Carbohydrates
72%
Buckwheat
79%
Cornmeal
Fats
16%
Buckwheat
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Cornmeal
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.521g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Cornmeal Opinion
Calories 343 370 Cornmeal
Protein 13.25 7.11 Buckwheat
Fats 3.4 1.75 Buckwheat
Vitamin C 0 0
Carbs 71.5 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 4.36 Cornmeal
Calcium 18 3 Buckwheat
Potassium 460 142 Buckwheat
Magnesium 231 32 Buckwheat
Sugar 1.61 Buckwheat
Fiber 10 3.9 Buckwheat
Copper 1.1 0.076 Buckwheat
Zinc 2.4 0.66 Buckwheat
Starch 73.3 Cornmeal
Phosphorus 347 99 Buckwheat
Sodium 1 7 Buckwheat
Vitamin A 0 214 Cornmeal
Vitamin E 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.101 0.551 Cornmeal
Vitamin B2 0.425 0.382 Buckwheat
Vitamin B3 7.02 4.968 Buckwheat
Vitamin B5 1.233 0.24 Buckwheat
Vitamin B6 0.21 0.182 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Cornmeal
Folate 30 209 Cornmeal
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.22 Cornmeal
Monounsaturated Fat 1.04 0.39 Buckwheat
Polyunsaturated fat 1.039 0.828 Buckwheat
Tryptophan 0.192 0.038 Buckwheat
Threonine 0.506 0.172 Buckwheat
Isoleucine 0.498 0.242 Buckwheat
Leucine 0.832 1.006 Cornmeal
Lysine 0.672 0.105 Buckwheat
Methionine 0.172 0.162 Buckwheat
Phenylalanine 0.52 0.366 Buckwheat
Valine 0.678 0.337 Buckwheat
Histidine 0.309 0.172 Buckwheat
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.