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Buckwheat vs. Cream of Wheat — In-Depth Nutrition Comparison

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What are the differences between buckwheat and cream of Wheat?

  • Buckwheat is higher in manganese, copper, and magnesium, yet cream of Wheat is higher in iron, vitamin A, vitamin B6, vitamin B1, vitamin B3, vitamin B2, and folate.
  • Cream of Wheat's daily need coverage for iron is 52% more.
  • The glycemic index of buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt types in this article.

Infographic

Buckwheat vs Cream of Wheat 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" 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +750%
Contains more PotassiumPotassium +340%
Contains more CopperCopper +239.5%
Contains more ZincZinc +258.8%
Contains more PhosphorusPhosphorus +288.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +814.3%
Contains more IronIron +520%
Contains more SeleniumSelenium +59.1%

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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B5Vitamin B5 +337.8%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +229%
Contains more Vitamin B6Vitamin B6 +301.3%
Contains more FolateFolate +342.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +83.7%
Contains more FatsFats +158.3%
Contains more CarbsCarbs +52.4%
Contains more WaterWater +11.6%
~equal in Other ~0.44g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +469.7%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains less Sat. FatSaturated fat -71.6%

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
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +471.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Cream of Wheat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Cream of Wheat DV% diff.
Iron 0.8mg 4.96mg 52%
Vitamin A 0µg 232µg 26%
Manganese 0.403mg 0mg 18%
Vitamin B6 0.077mg 0.309mg 18%
Vitamin B1 0.04mg 0.232mg 16%
Vitamin B2 0.039mg 0.21mg 13%
Vitamin B3 0.94mg 3.093mg 13%
Folate 14µg 62µg 12%
Magnesium 51mg 6mg 11%
Copper 0.146mg 0.043mg 11%
Fiber 2.7g 0.6g 8%
Phosphorus 70mg 18mg 7%
Vitamin B5 0.359mg 0.082mg 6%
Calcium 7mg 64mg 6%
Zinc 0.61mg 0.17mg 4%
Sodium 4mg 102mg 4%
Choline 20.1mg 4%
Protein 3.38g 1.84g 3%
Vitamin K 1.9µg 0.1µg 2%
Calories 92kcal 62kcal 2%
Selenium 2.2µg 3.5µg 2%
Potassium 88mg 20mg 2%
Carbs 19.94g 13.08g 2%
Fats 0.62g 0.24g 1%
Net carbs 17.24g 12.48g N/A
Sugar 0.9g 0.07g N/A
Vitamin E 0.09mg 0.02mg 0%
Saturated fat 0.134g 0.038g 0%
Monounsaturated fat 0.188g 0.033g 0%
Polyunsaturated fat 0.188g 0.134g 0%
Tryptophan 0.049mg 0.025mg 0%
Threonine 0.129mg 0.058mg 0%
Isoleucine 0.127mg 0.08mg 0%
Leucine 0.212mg 0.139mg 0%
Lysine 0.172mg 0.047mg 0%
Methionine 0.044mg 0.034mg 0%
Phenylalanine 0.133mg 0.099mg 0%
Valine 0.173mg 0.089mg 0%
Histidine 0.079mg 0.042mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cream of Wheat
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
28%
Cream of Wheat
Minerals Daily Need Coverage Score
24%
Buckwheat
27%
Cream of Wheat

Comparison summary

Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 0.83g)
Which food is lower in Saturated fat?
Cream of Wheat
Cream of Wheat is lower in Saturated fat (difference - 0.096g)
Which food is cheaper?
Cream of Wheat
Cream of Wheat is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 98mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.