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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +500%
Contains more Magnesium +621.9%
Contains more Phosphorus +250.5%
Contains more Potassium +223.9%
Contains less Sodium -85.7%
Contains more Zinc +263.6%
Contains more Copper +1347.4%
Contains more Iron +98.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +500%
Contains more Magnesium +621.9%
Contains more Phosphorus +250.5%
Contains more Potassium +223.9%
Contains less Sodium -85.7%
Contains more Zinc +263.6%
Contains more Copper +1347.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cornmeal Opinion
Net carbs 61.5g 75.55g Cornmeal
Protein 13.25g 7.11g Buckwheat
Fats 3.4g 1.75g Buckwheat
Carbs 71.5g 79.45g Cornmeal
Calories 343kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar g 1.61g Buckwheat
Fiber 10g 3.9g Buckwheat
Calcium 18mg 3mg Buckwheat
Iron 2.2mg 4.36mg Cornmeal
Magnesium 231mg 32mg Buckwheat
Phosphorus 347mg 99mg Buckwheat
Potassium 460mg 142mg Buckwheat
Sodium 1mg 7mg Buckwheat
Zinc 2.4mg 0.66mg Buckwheat
Copper 1.1mg 0.076mg Buckwheat
Vitamin A 0IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.551mg Cornmeal
Vitamin B2 0.425mg 0.382mg Buckwheat
Vitamin B3 7.02mg 4.968mg Buckwheat
Vitamin B5 1.233mg 0.24mg Buckwheat
Vitamin B6 0.21mg 0.182mg Buckwheat
Folate 30µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Cornmeal
Tryptophan 0.192mg 0.038mg Buckwheat
Threonine 0.506mg 0.172mg Buckwheat
Isoleucine 0.498mg 0.242mg Buckwheat
Leucine 0.832mg 1.006mg Cornmeal
Lysine 0.672mg 0.105mg Buckwheat
Methionine 0.172mg 0.162mg Buckwheat
Phenylalanine 0.52mg 0.366mg Buckwheat
Valine 0.678mg 0.337mg Buckwheat
Histidine 0.309mg 0.172mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.22g Cornmeal
Monounsaturated Fat 1.04g 0.39g Buckwheat
Polyunsaturated fat 1.039g 0.828g Buckwheat

Which food is preferable for your diet?

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

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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

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.

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.