Buckwheat vs. Filo — In-Depth Nutrition Comparison
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How are buckwheat and filo different?
- Buckwheat is richer in magnesium, while filo is higher in vitamin B1, selenium, iron, vitamin B2, vitamin B3, and folate.
- Filo covers your daily need for vitamin B1, 42% more than buckwheat.
- Buckwheat contains 3 times more magnesium than filo. Buckwheat contains 51mg of magnesium, while filo contains 15mg.
- Buckwheat is lower in saturated fat.
- Buckwheat has a higher glycemic index (51) than filo (38).
Buckwheat groats, roasted, cooked and Phyllo dough types were used in this article.
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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 | +240% |
| Contains more PotassiumPotassium | +18.9% |
| Contains more CopperCopper | +44.6% |
| Contains more ZincZinc | +24.5% |
| Contains less SodiumSodium | -99.2% |
| Contains more CalciumCalcium | +57.1% |
| Contains more IronIron | +301.3% |
| Contains more ManganeseManganese | +18.1% |
| Contains more SeleniumSelenium | +959.1% |
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 EVitamin E | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +18.9% |
| Contains more Vitamin B6Vitamin B6 | +156.7% |
| Contains more CholineCholine | +191.3% |
| Contains more Vitamin B1Vitamin B1 | +1252.5% |
| Contains more Vitamin B2Vitamin B2 | +774.4% |
| Contains more Vitamin B3Vitamin B3 | +333.3% |
| Contains more Vitamin KVitamin K | +31.6% |
| Contains more FolateFolate | +528.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.04mg | 0.541mg | 42% |
| Selenium | 2.2µg | 23.3µg | 38% |
| Iron | 0.8mg | 3.21mg | 30% |
| Vitamin B2 | 0.039mg | 0.341mg | 23% |
| Sodium | 4mg | 483mg | 21% |
| Vitamin B3 | 0.94mg | 4.073mg | 20% |
| Folate | 14µg | 88µg | 19% |
| Carbs | 19.94g | 52.6g | 11% |
| Calories | 92kcal | 299kcal | 10% |
| Magnesium | 51mg | 15mg | 9% |
| Fats | 0.62g | 6g | 8% |
| Protein | 3.38g | 7.1g | 7% |
| Monounsaturated fat | 0.188g | 3.149g | 7% |
| Saturated fat | 0.134g | 1.47g | 6% |
| Copper | 0.146mg | 0.101mg | 5% |
| Polyunsaturated fat | 0.188g | 0.923g | 5% |
| Vitamin B6 | 0.077mg | 0.03mg | 4% |
| Manganese | 0.403mg | 0.476mg | 3% |
| Fiber | 2.7g | 1.9g | 3% |
| Choline | 20.1mg | 6.9mg | 2% |
| Zinc | 0.61mg | 0.49mg | 1% |
| Phosphorus | 70mg | 75mg | 1% |
| Vitamin B5 | 0.359mg | 0.302mg | 1% |
| Vitamin K | 1.9µg | 2.5µg | 1% |
| Net carbs | 17.24g | 50.7g | N/A |
| Calcium | 7mg | 11mg | 0% |
| Potassium | 88mg | 74mg | 0% |
| Sugar | 0.9g | 0.18g | N/A |
| Vitamin E | 0.09mg | 0.08mg | 0% |
| Tryptophan | 0.049mg | 0.088mg | 0% |
| Threonine | 0.129mg | 0.194mg | 0% |
| Isoleucine | 0.127mg | 0.246mg | 0% |
| Leucine | 0.212mg | 0.49mg | 0% |
| Lysine | 0.172mg | 0.158mg | 0% |
| Methionine | 0.044mg | 0.126mg | 0% |
| Phenylalanine | 0.133mg | 0.359mg | 0% |
| Valine | 0.173mg | 0.286mg | 0% |
| Histidine | 0.079mg | 0.159mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +132% |
| Contains more ProteinProtein | +110.1% |
| Contains more FatsFats | +867.7% |
| Contains more CarbsCarbs | +163.8% |
| Contains more OtherOther | +295.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.9% |
| Contains more Mono. FatMonounsaturated fat | +1575% |
| Contains more Poly. FatPolyunsaturated fat | +391% |
