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Buckwheat vs. Instant coffee — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and instant coffee

  • Instant coffee has less manganese, copper, magnesium, fiber, phosphorus, iron, vitamin B5, vitamin B6, and zinc.
  • Buckwheat covers your daily manganese needs 17% more than instant coffee.
  • The glycemic index of buckwheat is higher.

Food varieties used in this article are Buckwheat groats, roasted, cooked and Beverages, coffee, instant, regular, prepared with water.

Infographic

Buckwheat vs Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +1175%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +193.3%
Contains more IronIron +1900%
Contains more CopperCopper +1227.3%
Contains more ZincZinc +6000%
Contains more PhosphorusPhosphorus +2233.3%
Contains more ManganeseManganese +2586.7%
Contains more SeleniumSelenium +2100%
~equal in Sodium ~4mg

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% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +3800%
Contains more Vitamin B3Vitamin B3 +298.3%
Contains more Vitamin B5Vitamin B5 +35800%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Instant coffee DV% diff.
Manganese 0.403mg 0.015mg 17%
Copper 0.146mg 0.011mg 15%
Magnesium 51mg 4mg 11%
Fiber 2.7g 0g 11%
Iron 0.8mg 0.04mg 10%
Phosphorus 70mg 3mg 10%
Caffeine 0mg 26mg 7%
Vitamin B5 0.359mg 0.001mg 7%
Carbs 19.94g 0.34g 7%
Protein 3.38g 0.1g 7%
Vitamin B6 0.077mg 0mg 6%
Calories 92kcal 2kcal 5%
Zinc 0.61mg 0.01mg 5%
Selenium 2.2µg 0.1µg 4%
Choline 20.1mg 4%
Folate 14µg 0µg 4%
Vitamin B3 0.94mg 0.236mg 4%
Vitamin B2 0.039mg 0.001mg 3%
Vitamin B1 0.04mg 0mg 3%
Potassium 88mg 30mg 2%
Vitamin K 1.9µg 0µg 2%
Vitamin E 0.09mg 0mg 1%
Polyunsaturated fat 0.188g 0.002g 1%
Fats 0.62g 0g 1%
Saturated fat 0.134g 0.002g 1%
Net carbs 17.24g 0.34g N/A
Calcium 7mg 4mg 0%
Sugar 0.9g 0g N/A
Sodium 4mg 4mg 0%
Monounsaturated fat 0.188g 0g 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%
Fructose 0.1g 0%

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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +3280%
Contains more FatsFats +∞%
Contains more CarbsCarbs +5764.7%
Contains more WaterWater +31%
~equal in Other ~0.47g

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +9300%
Contains less Sat. FatSaturated fat -98.5%

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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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.