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Buckwheat vs. Croissant — In-Depth Nutrition Comparison

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How are buckwheat and croissant different?

  • Croissant has more selenium, vitamin B1, folate, vitamin B2, iron, vitamin A, and vitamin B5 than buckwheat.
  • Daily need coverage for saturated fat for croissant is 58% higher.
  • Buckwheat has less saturated fat.

Buckwheat groats, roasted, cooked and Croissants, butter are the varieties used in this article.

Infographic

Buckwheat vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +218.8%
Contains more CopperCopper +82.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +22.1%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +153.8%
Contains more ZincZinc +23%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +931.8%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin B6Vitamin B6 +32.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +833.3%
Contains more Vitamin B1Vitamin B1 +870%
Contains more Vitamin B2Vitamin B2 +517.9%
Contains more Vitamin B3Vitamin B3 +132.8%
Contains more Vitamin B5Vitamin B5 +139.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +528.6%
Contains more CholineCholine +93%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~1.8µg

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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +226%
Contains more ProteinProtein +142.6%
Contains more FatsFats +3287.1%
Contains more CarbsCarbs +129.7%
Contains more OtherOther +318.6%

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +2838.8%
Contains more Poly. FatPolyunsaturated fat +481.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Croissant
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Buckwheat Croissant DV% diff.
Saturated fat 0.134g 11.659g 52%
Selenium 2.2µg 22.7µg 37%
Fats 0.62g 21g 31%
Vitamin B1 0.04mg 0.388mg 29%
Vitamin A 0µg 206µg 23%
Cholesterol 0mg 67mg 22%
Sodium 4mg 467mg 20%
Folate 14µg 88µg 19%
Calories 92kcal 406kcal 16%
Vitamin B2 0.039mg 0.241mg 16%
Iron 0.8mg 2.03mg 15%
Monounsaturated fat 0.188g 5.525g 13%
Protein 3.38g 8.2g 10%
Vitamin B5 0.359mg 0.861mg 10%
Carbs 19.94g 45.8g 9%
Vitamin B3 0.94mg 2.188mg 8%
Magnesium 51mg 16mg 8%
Vitamin B12 0µg 0.16µg 7%
Copper 0.146mg 0.08mg 7%
Polyunsaturated fat 0.188g 1.094g 6%
Phosphorus 70mg 105mg 5%
Vitamin E 0.09mg 0.84mg 5%
Manganese 0.403mg 0.33mg 3%
Calcium 7mg 37mg 3%
Choline 20.1mg 38.8mg 3%
Potassium 88mg 118mg 1%
Zinc 0.61mg 0.75mg 1%
Vitamin B6 0.077mg 0.058mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 17.24g 43.2g N/A
Sugar 0.9g 11.26g N/A
Fiber 2.7g 2.6g 0%
Vitamin K 1.9µg 1.8µg 0%
Tryptophan 0.049mg 0.099mg 0%
Threonine 0.129mg 0.284mg 0%
Isoleucine 0.127mg 0.365mg 0%
Leucine 0.212mg 0.623mg 0%
Lysine 0.172mg 0.329mg 0%
Methionine 0.044mg 0.175mg 0%
Phenylalanine 0.133mg 0.416mg 0%
Valine 0.173mg 0.41mg 0%
Histidine 0.079mg 0.187mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Croissant
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
35%
Croissant
Minerals Daily Need Coverage Score
24%
Buckwheat
43%
Croissant

Comparison summary

Which food is richer in minerals?
Croissant
Croissant is relatively richer in minerals
Which food is cheaper?
Croissant
Croissant is cheaper (difference - $2.4)
Which food is richer in vitamins?
Croissant
Croissant is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.36g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 463mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 11.525g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.