Buckwheat vs. Cream of Wheat — In-Depth Nutrition Comparison
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Important differences between buckwheat and cream of Wheat
- Buckwheat has more magnesium; however, cream of Wheat is richer in iron, calcium, vitamin B1, selenium, folate, vitamin B3, vitamin B2, copper, and phosphorus.
- Cream of Wheat's daily need coverage for iron is 348% more.
- Buckwheat contains 2 times more magnesium than cream of Wheat. Buckwheat contains 51mg of magnesium, while cream of Wheat contains 27mg.
- Cream of Wheat has a higher glycemic index. The glycemic index of cream of Wheat is 67, while the glycemic index of buckwheat is 51.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
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.
| Contains more MagnesiumMagnesium | +88.9% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +8557.1% |
| Contains more PotassiumPotassium | +36.4% |
| Contains more IronIron | +3475% |
| Contains more CopperCopper | +41.1% |
| Contains more ZincZinc | +44.3% |
| Contains more PhosphorusPhosphorus | +64.3% |
| Contains more SeleniumSelenium | +809.1% |
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.
| Contains more Vitamin KVitamin K | +280% |
| Contains more Vitamin EVitamin E | +22.2% |
| Contains more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B2Vitamin B2 | +412.8% |
| Contains more Vitamin B3Vitamin B3 | +346.8% |
| Contains more Vitamin B5Vitamin B5 | +44.3% |
| Contains more Vitamin B6Vitamin B6 | +40.3% |
| Contains more FolateFolate | +764.3% |
| Contains more CholineCholine | +14.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
10.5 g
Fats:
1.5 g
Carbs:
76.5 g
Water:
10.9 g
Other:
0.6 g
| Contains more WaterWater | +593.9% |
| Contains more ProteinProtein | +210.7% |
| Contains more FatsFats | +141.9% |
| Contains more CarbsCarbs | +283.7% |
| Contains more OtherOther | +39.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.238 g
Monounsaturated fat:
Mono. Fat
0.205 g
Polyunsaturated fat:
Poly. Fat
0.829 g
| Contains less Sat. FatSaturated fat | -43.7% |
| Contains more Poly. FatPolyunsaturated fat | +341% |
~equal in
Monounsaturated fat
~0.205g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.2 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +100% |
| 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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 0.8mg | 28.6mg | 348% |
| Calcium | 7mg | 606mg | 60% |
| Vitamin B1 | 0.04mg | 0.5mg | 38% |
| Selenium | 2.2µg | 20µg | 32% |
| Folate | 14µg | 121µg | 27% |
| Vitamin B3 | 0.94mg | 4.2mg | 20% |
| Carbs | 19.94g | 76.5g | 19% |
| Manganese | 0.403mg | 18% | |
| Calories | 92kcal | 370kcal | 14% |
| Protein | 3.38g | 10.5g | 14% |
| Vitamin B2 | 0.039mg | 0.2mg | 12% |
| Copper | 0.146mg | 0.206mg | 7% |
| Phosphorus | 70mg | 115mg | 6% |
| Magnesium | 51mg | 27mg | 6% |
| Polyunsaturated fat | 0.188g | 0.829g | 4% |
| Fiber | 2.7g | 3.8g | 4% |
| Vitamin B5 | 0.359mg | 0.518mg | 3% |
| Zinc | 0.61mg | 0.88mg | 2% |
| Vitamin B6 | 0.077mg | 0.108mg | 2% |
| Fats | 0.62g | 1.5g | 1% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Choline | 20.1mg | 23.1mg | 1% |
| Potassium | 88mg | 120mg | 1% |
| Net carbs | 17.24g | 72.7g | N/A |
| Sugar | 0.9g | 0.2g | N/A |
| Sodium | 4mg | 7mg | 0% |
| Vitamin E | 0.09mg | 0.11mg | 0% |
| Saturated fat | 0.134g | 0.238g | 0% |
| Monounsaturated fat | 0.188g | 0.205g | 0% |
| Tryptophan | 0.049mg | 0.145mg | 0% |
| Threonine | 0.129mg | 0.33mg | 0% |
| Isoleucine | 0.127mg | 0.461mg | 0% |
| Leucine | 0.212mg | 0.796mg | 0% |
| Lysine | 0.172mg | 0.271mg | 0% |
| Methionine | 0.044mg | 0.196mg | 0% |
| Phenylalanine | 0.133mg | 0.568mg | 0% |
| Valine | 0.173mg | 0.51mg | 0% |
| Histidine | 0.079mg | 0.242mg | 0% |
| Fructose | 0.1g | 0% |
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%
32%
Minerals Daily Need Coverage Score
24%
154%
Comparison summary
Which food is lower in Sugar?
Cream of Wheat is lower in Sugar (difference - 0.7g)
Which food is cheaper?
Cream of Wheat is cheaper (difference - $2.4)
Which food is richer in minerals?
Cream of Wheat is relatively richer in minerals
Which food is richer in vitamins?
Cream of Wheat is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.104g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)