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Buckwheat vs Maize - In-Depth Nutrition Comparison

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A recap on differences between Buckwheat and Maize

  • Buckwheat is higher than Maize in Copper, Manganese, Magnesium, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, Zinc, and Selenium.
  • Buckwheat covers your daily Copper needs 116% more than Maize.
  • Buckwheat contains 14 times more Selenium than Maize. While Buckwheat contains 8.3µg of Selenium, Maize contains only 0.6µg.

Food varieties used in this article are Buckwheat and Corn, sweet, yellow, raw.

Infographic

Buckwheat vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +800%
Contains more Iron +323.1%
Contains more Magnesium +524.3%
Contains more Phosphorus +289.9%
Contains more Potassium +70.4%
Contains less Sodium -93.3%
Contains more Zinc +421.7%
Contains more Copper +1937%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +800%
Contains more Iron +323.1%
Contains more Magnesium +524.3%
Contains more Phosphorus +289.9%
Contains more Potassium +70.4%
Contains less Sodium -93.3%
Contains more Zinc +421.7%
Contains more Copper +1937%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Maize
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +296.6%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +125.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +296.6%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +125.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Maize
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Maize Opinion
Net carbs 61.5g 16.7g Buckwheat
Protein 13.25g 3.27g Buckwheat
Fats 3.4g 1.35g Buckwheat
Carbs 71.5g 18.7g Buckwheat
Calories 343kcal 86kcal Buckwheat
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Buckwheat
Fiber 10g 2g Buckwheat
Calcium 18mg 2mg Buckwheat
Iron 2.2mg 0.52mg Buckwheat
Magnesium 231mg 37mg Buckwheat
Phosphorus 347mg 89mg Buckwheat
Potassium 460mg 270mg Buckwheat
Sodium 1mg 15mg Buckwheat
Zinc 2.4mg 0.46mg Buckwheat
Copper 1.1mg 0.054mg Buckwheat
Vitamin A 0IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 0.101mg 0.155mg Maize
Vitamin B2 0.425mg 0.055mg Buckwheat
Vitamin B3 7.02mg 1.77mg Buckwheat
Vitamin B5 1.233mg 0.717mg Buckwheat
Vitamin B6 0.21mg 0.093mg Buckwheat
Folate 30µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.192mg 0.023mg Buckwheat
Threonine 0.506mg 0.129mg Buckwheat
Isoleucine 0.498mg 0.129mg Buckwheat
Leucine 0.832mg 0.348mg Buckwheat
Lysine 0.672mg 0.137mg Buckwheat
Methionine 0.172mg 0.067mg Buckwheat
Phenylalanine 0.52mg 0.15mg Buckwheat
Valine 0.678mg 0.185mg Buckwheat
Histidine 0.309mg 0.089mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.325g Maize
Monounsaturated Fat 1.04g 0.432g Buckwheat
Polyunsaturated fat 1.039g 0.487g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
18
Maize
Mineral Summary Score
109
Buckwheat
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
20%
Maize
Carbohydrates
72%
Buckwheat
19%
Maize
Fats
16%
Buckwheat
6%
Maize

Comparison summary

Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.416g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 2)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.