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Buckwheat vs. Milkshake — In-Depth Nutrition Comparison

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Differences between buckwheat and milkshake

  • Buckwheat is higher in manganese, fiber, copper, magnesium, and iron; however, milkshake is richer in vitamin B12, calcium, vitamin B2, and vitamin D.
  • Milkshake's daily need coverage for vitamin B12 is 22% higher.
  • Buckwheat has less saturated fat.
  • Milkshake has a lower glycemic index (27) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Milk shakes, thick vanilla.

Infographic

Buckwheat vs Milkshake 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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +700%
Contains more CopperCopper +186.3%
Contains more ZincZinc +56.4%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +2778.6%
Contains more CalciumCalcium +1985.7%
Contains more PotassiumPotassium +108%
Contains more PhosphorusPhosphorus +64.3%
~equal in Selenium ~2.3µg

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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +543.8%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +100%
Contains more CholineCholine +40.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.368mg

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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more CarbsCarbs +12.3%
Contains more ProteinProtein +14.2%
Contains more FatsFats +388.7%
Contains more OtherOther +111.6%
~equal in Water ~74.45g

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +66.4%
Contains more Mono. FatMonounsaturated fat +365.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Milkshake DV% diff.
Vitamin B12 0µg 0.52µg 22%
Manganese 0.403mg 0.014mg 17%
Calcium 7mg 146mg 14%
Vitamin B2 0.039mg 0.195mg 12%
Fiber 2.7g 0g 11%
Copper 0.146mg 0.051mg 11%
Iron 0.8mg 0.1mg 9%
Magnesium 51mg 12mg 9%
Saturated fat 0.134g 1.886g 8%
Vitamin D 0IU 48IU 6%
Phosphorus 70mg 115mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B3 0.94mg 0.146mg 5%
Fats 0.62g 3.03g 4%
Sodium 4mg 95mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B6 0.077mg 0.042mg 3%
Vitamin A 0µg 25µg 3%
Potassium 88mg 183mg 3%
Zinc 0.61mg 0.39mg 2%
Monounsaturated fat 0.188g 0.875g 2%
Folate 14µg 7µg 2%
Choline 20.1mg 14.3mg 1%
Polyunsaturated fat 0.188g 0.113g 1%
Vitamin K 1.9µg 0.2µg 1%
Calories 92kcal 112kcal 1%
Vitamin B1 0.04mg 0.03mg 1%
Protein 3.38g 3.86g 1%
Carbs 19.94g 17.75g 1%
Net carbs 17.24g 17.75g N/A
Sugar 0.9g 17.75g N/A
Vitamin E 0.09mg 0.05mg 0%
Selenium 2.2µg 2.3µg 0%
Vitamin B5 0.359mg 0.368mg 0%
Tryptophan 0.049mg 0.054mg 0%
Threonine 0.129mg 0.174mg 0%
Isoleucine 0.127mg 0.234mg 0%
Leucine 0.212mg 0.378mg 0%
Lysine 0.172mg 0.306mg 0%
Methionine 0.044mg 0.097mg 0%
Phenylalanine 0.133mg 0.186mg 0%
Valine 0.173mg 0.258mg 0%
Histidine 0.079mg 0.105mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Milkshake
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
15%
Milkshake
Minerals Daily Need Coverage Score
24%
Buckwheat
18%
Milkshake

Comparison summary

Which food is lower in glycemic index?
Milkshake
Milkshake is lower in glycemic index (difference - 24)
Which food is cheaper?
Milkshake
Milkshake is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 16.85g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.752g)
Which food is richer in minerals?
?
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.
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

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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.