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Buckwheat vs. Cumin — In-Depth Nutrition Comparison

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The main differences between Buckwheat and Cumin

  • Buckwheat contains less Iron, Manganese, Calcium, Copper, Magnesium, Phosphorus, Potassium, Vitamin B1, Zinc, and Fiber than Cumin.
  • Daily need coverage for Iron from Cumin is 820% higher.

Food types used in this article are Buckwheat groats, roasted, cooked and Spices, cumin seed.

Infographic

Buckwheat vs Cumin 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.
Contains less Sodium -97.6%
Contains more Calcium +13200%
Contains more Iron +8195%
Contains more Magnesium +617.6%
Contains more Phosphorus +612.9%
Contains more Potassium +1931.8%
Contains more Zinc +686.9%
Contains more Copper +493.8%
Contains more Manganese +727%
Contains more Selenium +136.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -97.6%
Contains more Calcium +13200%
Contains more Iron +8195%
Contains more Magnesium +617.6%
Contains more Phosphorus +612.9%
Contains more Potassium +1931.8%
Contains more Zinc +686.9%
Contains more Copper +493.8%
Contains more Manganese +727%
Contains more Selenium +136.4%

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.
:
8
Cumin
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +3600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +738.5%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +464.9%
Contains more Vitamin K +184.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +3600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +738.5%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +464.9%
Contains more Vitamin K +184.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +838.3%
Contains more Protein +426.9%
Contains more Fats +3491.9%
Contains more Carbs +121.9%
Contains more Other +1672.1%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Water +838.3%
Contains more Protein +426.9%
Contains more Fats +3491.9%
Contains more Carbs +121.9%
Contains more Other +1672.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +7368.1%
Contains more Polyunsaturated fat +1644.1%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +7368.1%
Contains more Polyunsaturated fat +1644.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Cumin Opinion
Net carbs 17.24g 33.74g Cumin
Protein 3.38g 17.81g Cumin
Fats 0.62g 22.27g Cumin
Carbs 19.94g 44.24g Cumin
Calories 92kcal 375kcal Cumin
Fructose 0.1g Buckwheat
Sugar 0.9g 2.25g Buckwheat
Fiber 2.7g 10.5g Cumin
Calcium 7mg 931mg Cumin
Iron 0.8mg 66.36mg Cumin
Magnesium 51mg 366mg Cumin
Phosphorus 70mg 499mg Cumin
Potassium 88mg 1788mg Cumin
Sodium 4mg 168mg Buckwheat
Zinc 0.61mg 4.8mg Cumin
Copper 0.146mg 0.867mg Cumin
Manganese 0.403mg 3.333mg Cumin
Selenium 2.2µg 5.2µg Cumin
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 0.09mg 3.33mg Cumin
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 0.04mg 0.628mg Cumin
Vitamin B2 0.039mg 0.327mg Cumin
Vitamin B3 0.94mg 4.579mg Cumin
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.435mg Cumin
Folate 14µg 10µg Buckwheat
Vitamin K 1.9µg 5.4µg Cumin
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 1.535g Buckwheat
Monounsaturated Fat 0.188g 14.04g Cumin
Polyunsaturated fat 0.188g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
51%
Cumin
Minerals Daily Need Coverage Score
24%
Buckwheat
431%
Cumin

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.401g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.