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  6. Buckwheat vs. Crème caramel

Buckwheat vs. Crème caramel — In-Depth Nutrition Comparison

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The main differences between buckwheat and crème caramel

  • Buckwheat has more manganese, copper, fiber, and magnesium; however, crème caramel has more vitamin B12, vitamin B2, selenium, and calcium.
  • Daily need coverage for cholesterol for crème caramel is 30% higher.
  • Buckwheat is lower in saturated fat.
  • Crème caramel has a higher glycemic index than buckwheat.

Food types used in this article are Buckwheat groats, roasted, cooked and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Buckwheat vs Crème caramel 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" 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +466.7%
Contains more IronIron +110.5%
Contains more CopperCopper +421.4%
Contains more ZincZinc +29.8%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +3930%
Contains more CalciumCalcium +1085.7%
Contains more PotassiumPotassium +34.1%
Contains more PhosphorusPhosphorus +37.1%
Contains more SeleniumSelenium +295.5%

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.
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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +1046.3%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Buckwheat Crème caramel DV% diff.
Cholesterol 0mg 90mg 30%
Manganese 0.403mg 0.01mg 17%
Vitamin B12 0µg 0.36µg 15%
Vitamin B2 0.039mg 0.21mg 13%
Copper 0.146mg 0.028mg 13%
Selenium 2.2µg 8.7µg 12%
Fiber 2.7g 0g 11%
Magnesium 51mg 9mg 10%
Saturated fat 0.134g 1.799g 8%
Calcium 7mg 83mg 8%
Vitamin A 0µg 46µg 5%
Vitamin B3 0.94mg 0.082mg 5%
Iron 0.8mg 0.38mg 5%
Fats 0.62g 4.03g 5%
Choline 20.1mg 4%
Phosphorus 70mg 96mg 4%
Vitamin B6 0.077mg 0.044mg 3%
Vitamin B5 0.359mg 0.514mg 3%
Monounsaturated fat 0.188g 1.266g 3%
Calories 92kcal 145kcal 3%
Protein 3.38g 4.53g 2%
Sodium 4mg 53mg 2%
Vitamin B1 0.04mg 0.032mg 1%
Vitamin E 0.09mg 0.23mg 1%
Zinc 0.61mg 0.47mg 1%
Vitamin K 1.9µg 0.2µg 1%
Folate 14µg 9µg 1%
Potassium 88mg 118mg 1%
Carbs 19.94g 22.78g 1%
Polyunsaturated fat 0.188g 0.392g 1%
Net carbs 17.24g 22.78g N/A
Sugar 0.9g 23.15g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A

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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +34%
Contains more FatsFats +550%
Contains more CarbsCarbs +14.2%
Contains more OtherOther +41.9%
~equal in Water ~68.05g

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +573.4%
Contains more Poly. FatPolyunsaturated fat +108.5%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.