Buckwheat vs. Milk — In-Depth Nutrition Comparison
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Important differences between buckwheat and milk
- Buckwheat has more manganese, copper, fiber, iron, magnesium, and vitamin B3; however, milk is richer in vitamin B12, calcium, vitamin B2, and vitamin D.
- Milk's daily need coverage for vitamin B12 is 20% more.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of milk is 31.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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.
| Contains more MagnesiumMagnesium | +363.6% |
| Contains more IronIron | +2566.7% |
| Contains more CopperCopper | +1360% |
| Contains more ZincZinc | +45.2% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +13333.3% |
| Contains more CalciumCalcium | +1685.7% |
| Contains more PotassiumPotassium | +70.5% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +910.8% |
| Contains more Vitamin B6Vitamin B6 | +108.1% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +13.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +374.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Manganese | 0.403mg | 0.003mg | 17% |
| Copper | 0.146mg | 0.01mg | 15% |
| Calcium | 7mg | 125mg | 12% |
| Vitamin B2 | 0.039mg | 0.185mg | 11% |
| Fiber | 2.7g | 0g | 11% |
| Magnesium | 51mg | 11mg | 10% |
| Iron | 0.8mg | 0.03mg | 10% |
| Vitamin D | 0IU | 48IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin A | 0µg | 58µg | 6% |
| Carbs | 19.94g | 4.99g | 5% |
| Vitamin B3 | 0.94mg | 0.093mg | 5% |
| Phosphorus | 70mg | 95mg | 4% |
| Vitamin B6 | 0.077mg | 0.037mg | 3% |
| Calories | 92kcal | 42kcal | 3% |
| Sodium | 4mg | 44mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Zinc | 0.61mg | 0.42mg | 2% |
| Folate | 14µg | 5µg | 2% |
| Vitamin K | 1.9µg | 0.1µg | 2% |
| Saturated fat | 0.134g | 0.633g | 2% |
| Vitamin B1 | 0.04mg | 0.02mg | 2% |
| Selenium | 2.2µg | 3.3µg | 2% |
| Potassium | 88mg | 150mg | 2% |
| Fats | 0.62g | 0.97g | 1% |
| Vitamin E | 0.09mg | 0.01mg | 1% |
| Polyunsaturated fat | 0.188g | 0.035g | 1% |
| Protein | 3.38g | 3.37g | 0% |
| Net carbs | 17.24g | 4.99g | N/A |
| Sugar | 0.9g | 5.2g | N/A |
| Vitamin B5 | 0.359mg | 0.361mg | 0% |
| Choline | 20.1mg | 17.7mg | 0% |
| Monounsaturated fat | 0.188g | 0.277g | 0% |
| Tryptophan | 0.049mg | 0.043mg | 0% |
| Threonine | 0.129mg | 0.143mg | 0% |
| Isoleucine | 0.127mg | 0.174mg | 0% |
| Leucine | 0.212mg | 0.319mg | 0% |
| Lysine | 0.172mg | 0.282mg | 0% |
| Methionine | 0.044mg | 0.088mg | 0% |
| Phenylalanine | 0.133mg | 0.174mg | 0% |
| Valine | 0.173mg | 0.22mg | 0% |
| Histidine | 0.079mg | 0.101mg | 0% |
| Fructose | 0.1g | 0g | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +299.6% |
| Contains more FatsFats | +56.5% |
| Contains more WaterWater | +18.9% |
| Contains more OtherOther | +74.4% |
~equal in
Protein
~3.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Poly. FatPolyunsaturated fat | +437.1% |
| Contains more Mono. FatMonounsaturated fat | +47.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
