Buckwheat vs. Crackers — In-Depth Nutrition Comparison
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How are buckwheat and crackers different?
- Crackers have more vitamin K, iron, vitamin B2, vitamin B1, phosphorus, vitamin B3, vitamin E, and folate than buckwheat.
- Daily need coverage for vitamin K for crackers is 56% higher.
- Buckwheat has less saturated fat.
- Buckwheat has a lower glycemic index (51) than crackers (63).
Buckwheat groats, roasted, cooked and Crackers, standard snack-type, regular are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more CopperCopper | +40.4% |
| Contains more ZincZinc | +24.5% |
| Contains less SodiumSodium | -99.4% |
| Contains more CalciumCalcium | +1614.3% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more IronIron | +403.8% |
| Contains more PhosphorusPhosphorus | +254.3% |
| Contains more ManganeseManganese | +21.8% |
| Contains more SeleniumSelenium | +204.5% |
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.
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more CholineCholine | +109.4% |
| Contains more Vitamin EVitamin E | +3266.7% |
| Contains more Vitamin B1Vitamin B1 | +940% |
| Contains more Vitamin B2Vitamin B2 | +1069.2% |
| Contains more Vitamin B3Vitamin B3 | +363% |
| Contains more Vitamin B5Vitamin B5 | +16.2% |
| Contains more Vitamin KVitamin K | +3547.4% |
| Contains more FolateFolate | +557.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2308.6% |
| Contains more ProteinProtein | +96.4% |
| Contains more FatsFats | +4162.9% |
| Contains more CarbsCarbs | +207.4% |
| Contains more OtherOther | +479.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +3385.6% |
| Contains more Poly. FatPolyunsaturated fat | +6887.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1637.5% |
| Contains more GlucoseGlucose | +135% |
| Contains more FructoseFructose | +190% |
| Contains more MaltoseMaltose | +∞% |
~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.188g | 13.137g | 86% |
| Vitamin K | 1.9µg | 69.3µg | 56% |
| Fats | 0.62g | 26.43g | 40% |
| Iron | 0.8mg | 4.03mg | 40% |
| Vitamin B2 | 0.039mg | 0.456mg | 32% |
| Vitamin B1 | 0.04mg | 0.416mg | 31% |
| Sodium | 4mg | 726mg | 31% |
| Saturated fat | 0.134g | 5.562g | 25% |
| Phosphorus | 70mg | 248mg | 25% |
| Calories | 92kcal | 510kcal | 21% |
| Vitamin B3 | 0.94mg | 4.352mg | 21% |
| Vitamin E | 0.09mg | 3.03mg | 20% |
| Folate | 14µg | 92µg | 20% |
| Starch | 49.69g | 20% | |
| Monounsaturated fat | 0.188g | 6.553g | 16% |
| Carbs | 19.94g | 61.3g | 14% |
| Calcium | 7mg | 120mg | 11% |
| Selenium | 2.2µg | 6.7µg | 8% |
| Magnesium | 51mg | 18mg | 8% |
| Protein | 3.38g | 6.64g | 7% |
| Copper | 0.146mg | 0.104mg | 5% |
| Manganese | 0.403mg | 0.491mg | 4% |
| Fiber | 2.7g | 2.3g | 2% |
| Choline | 20.1mg | 9.6mg | 2% |
| Vitamin B5 | 0.359mg | 0.417mg | 1% |
| Vitamin B6 | 0.077mg | 0.063mg | 1% |
| Zinc | 0.61mg | 0.49mg | 1% |
| Potassium | 88mg | 118mg | 1% |
| Net carbs | 17.24g | 59g | N/A |
| Sugar | 0.9g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.049mg | 0.084mg | 0% |
| Threonine | 0.129mg | 0.193mg | 0% |
| Isoleucine | 0.127mg | 0.246mg | 0% |
| Leucine | 0.212mg | 0.471mg | 0% |
| Lysine | 0.172mg | 0.103mg | 0% |
| Methionine | 0.044mg | 0.112mg | 0% |
| Phenylalanine | 0.133mg | 0.331mg | 0% |
| Valine | 0.173mg | 0.294mg | 0% |
| Histidine | 0.079mg | 0.145mg | 0% |
| Fructose | 0.1g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
24%
56%
Comparison summary
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 7.28g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 722mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 5.428g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.4)