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  6. Buckwheat vs. Fontina

Buckwheat vs. Fontina — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Fontina

  • Buckwheat is richer in Manganese, while Fontina is higher in Vitamin B12, Calcium, Phosphorus, Vitamin A RAE, Zinc, and Selenium.
  • Fontina covers your daily Saturated Fat needs 95% more than Buckwheat.
  • Buckwheat has 29 times more Manganese than Fontina. Buckwheat has 0.403mg of Manganese, while Fontina has 0.014mg.
  • Buckwheat is lower in Saturated Fat.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Cheese, fontina.

Infographic

Buckwheat vs Fontina 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.
Buckwheat
Buckwheat
6
:
4
Fontina
Fontina
Contains more Iron +247.8%
Contains more Magnesium +264.3%
Contains more Potassium +37.5%
Contains less Sodium -99.5%
Contains more Copper +484%
Contains more Manganese +2778.6%
Contains more Calcium +7757.1%
Contains more Phosphorus +394.3%
Contains more Zinc +473.8%
Contains more Selenium +559.1%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Contains more Iron +247.8%
Contains more Magnesium +264.3%
Contains more Potassium +37.5%
Contains less Sodium -99.5%
Contains more Copper +484%
Contains more Manganese +2778.6%
Contains more Calcium +7757.1%
Contains more Phosphorus +394.3%
Contains more Zinc +473.8%
Contains more Selenium +559.1%

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.
Buckwheat
Buckwheat
3
:
8
Fontina
Fontina
Contains more Vitamin B1 +90.5%
Contains more Vitamin B3 +526.7%
Contains more Folate +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +423.1%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +36.8%
Equal in Vitamin B6 - 0.083
Buckwheat
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%
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B3 +526.7%
Contains more Folate +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +423.1%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +36.8%
Equal in Vitamin B6 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Fontina
Fontina
Contains more Carbs +1186.5%
Contains more Water +99.4%
Contains more Protein +657.4%
Contains more Fats +4922.6%
Contains more Other +781.4%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Fontina
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more Carbs +1186.5%
Contains more Water +99.4%
Contains more Protein +657.4%
Contains more Fats +4922.6%
Contains more Other +781.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Fontina
Fontina
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +4520.7%
Contains more Polyunsaturated fat +779.8%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +4520.7%
Contains more Polyunsaturated fat +779.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Fontina Opinion
Net carbs 17.24g 1.55g Buckwheat
Protein 3.38g 25.6g Fontina
Fats 0.62g 31.14g Fontina
Carbs 19.94g 1.55g Buckwheat
Calories 92kcal 389kcal Fontina
Fructose 0.1g Buckwheat
Sugar 0.9g 1.55g Buckwheat
Fiber 2.7g 0g Buckwheat
Calcium 7mg 550mg Fontina
Iron 0.8mg 0.23mg Buckwheat
Magnesium 51mg 14mg Buckwheat
Phosphorus 70mg 346mg Fontina
Potassium 88mg 64mg Buckwheat
Sodium 4mg 800mg Buckwheat
Zinc 0.61mg 3.5mg Fontina
Copper 0.146mg 0.025mg Buckwheat
Manganese 0.403mg 0.014mg Buckwheat
Selenium 2.2µg 14.5µg Fontina
Vitamin A 0IU 913IU Fontina
Vitamin A RAE 0µg 261µg Fontina
Vitamin E 0.09mg 0.27mg Fontina
Vitamin D 0IU 23IU Fontina
Vitamin D 0µg 0.6µg Fontina
Vitamin B1 0.04mg 0.021mg Buckwheat
Vitamin B2 0.039mg 0.204mg Fontina
Vitamin B3 0.94mg 0.15mg Buckwheat
Vitamin B5 0.359mg 0.429mg Fontina
Vitamin B6 0.077mg 0.083mg Fontina
Folate 14µg 6µg Buckwheat
Vitamin B12 0µg 1.68µg Fontina
Vitamin K 1.9µg 2.6µg Fontina
Tryptophan 0.049mg 0.361mg Fontina
Threonine 0.129mg 0.935mg Fontina
Isoleucine 0.127mg 1.384mg Fontina
Leucine 0.212mg 2.664mg Fontina
Lysine 0.172mg 2.328mg Fontina
Methionine 0.044mg 0.706mg Fontina
Phenylalanine 0.133mg 1.497mg Fontina
Valine 0.173mg 1.926mg Fontina
Histidine 0.079mg 0.959mg Fontina
Cholesterol 0mg 116mg Buckwheat
Saturated Fat 0.134g 19.196g Buckwheat
Monounsaturated Fat 0.188g 8.687g Fontina
Polyunsaturated fat 0.188g 1.654g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
24%
Buckwheat
63%
Fontina

Comparison summary

Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 796mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 19.062g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.