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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.

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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
:
0
Maize
Contains more Iron +323.1%
Contains more Calcium +800%
Contains more Potassium +70.4%
Contains more Magnesium +524.3%
Contains more Copper +1937%
Contains more Zinc +421.7%
Contains more Phosphorus +289.9%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +323.1%
Contains more Calcium +800%
Contains more Potassium +70.4%
Contains more Magnesium +524.3%
Contains more Copper +1937%
Contains more Zinc +421.7%
Contains more Phosphorus +289.9%
Contains less Sodium -93.3%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.