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Buckwheat vs. Horchata — In-Depth Nutrition Comparison

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How are buckwheat and horchata different?

  • Buckwheat is higher than horchata in manganese, copper, magnesium, fiber, iron, phosphorus, vitamin B5, and vitamin B3.
  • Buckwheat covers your daily need for manganese, 17% more than horchata.
  • Buckwheat has a higher glycemic index (51) than horchata (31).

Buckwheat groats, roasted, cooked and Beverages, Horchata, as served in restaurant types were used in this article.

Infographic

Buckwheat vs Horchata 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 2.1% 5.4% 3% 0.38% 0.67% 1.6% 6.4% 1.8% 1.3% 2.2%
Contains more MagnesiumMagnesium +1600%
Contains more PotassiumPotassium +158.8%
Contains more IronIron +7900%
Contains more CopperCopper +7200%
Contains more ZincZinc +916.7%
Contains more PhosphorusPhosphorus +366.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +3930%
Contains more SeleniumSelenium +450%
Contains more CalciumCalcium +157.1%

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.
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% 0% 4.8% 0% 0% 0% 0.88% 0% 3.9% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +352.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +166.7%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
12% 87%
Protein: 0.48 g
Fats: 0.71 g
Carbs: 11.52 g
Water: 87.1 g
Other: 0.19 g
Contains more ProteinProtein +604.2%
Contains more CarbsCarbs +73.1%
Contains more OtherOther +126.3%
Contains more FatsFats +14.5%
Contains more WaterWater +15.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 60% 16% 15%
Starch: 0.99 g
Sucrose: 6.17 g
Glucose: 1.64 g
Fructose: 1.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1442.5%
Contains more GlucoseGlucose +720%
Contains more FructoseFructose +1450%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Horchata DV% diff.
Manganese 0.403mg 0.01mg 17%
Copper 0.146mg 0.002mg 16%
Fiber 2.7g 0g 11%
Magnesium 51mg 3mg 11%
Iron 0.8mg 0.01mg 10%
Phosphorus 70mg 15mg 8%
Vitamin B5 0.359mg 0mg 7%
Protein 3.38g 0.48g 6%
Vitamin B3 0.94mg 0.047mg 6%
Vitamin B6 0.077mg 0.017mg 5%
Zinc 0.61mg 0.06mg 5%
Folate 14µg 4%
Choline 20.1mg 4%
Selenium 2.2µg 0.4µg 3%
Carbs 19.94g 11.52g 3%
Vitamin B1 0.04mg 0mg 3%
Vitamin B2 0.039mg 0mg 3%
Vitamin K 1.9µg 0µg 2%
Calories 92kcal 54kcal 2%
Fructose 0.1g 1.55g 2%
Potassium 88mg 34mg 2%
Saturated fat 0.134g 1%
Calcium 7mg 18mg 1%
Vitamin E 0.09mg 0.24mg 1%
Polyunsaturated fat 0.188g 1%
Fats 0.62g 0.71g 0%
Net carbs 17.24g 11.52g N/A
Sugar 0.9g 9.36g N/A
Starch 0.99g 0%
Sodium 4mg 14mg 0%
Monounsaturated fat 0.188g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Horchata
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
1%
Horchata
Minerals Daily Need Coverage Score
24%
Buckwheat
2%
Horchata

Comparison summary

Which food is lower in Cholesterol?
Horchata
Horchata is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Horchata
Horchata is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Horchata
Horchata is lower in glycemic index (difference - 20)
Which food is cheaper?
Horchata
Horchata is cheaper (difference - $1.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 8.46g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 10mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins

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. Horchata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171941/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.