Buckwheat vs. Mustard — In-Depth Nutrition Comparison
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What are the main differences between buckwheat and mustard?
- Buckwheat is richer in copper, yet mustard is richer in selenium, vitamin B1, iron, calcium, phosphorus, fiber, and monounsaturated fat.
- Mustard's daily need coverage for selenium is 57% higher.
- Buckwheat has 2 times more copper than mustard. Buckwheat has 0.146mg of copper, while mustard has 0.074mg.
- Buckwheat contains less sodium.
- Mustard has a lower glycemic index than buckwheat.
We used Buckwheat groats, roasted, cooked and Mustard, prepared, yellow types in this comparison.
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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 CopperCopper | +97.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +72.7% |
| Contains more IronIron | +101.3% |
| Contains more PhosphorusPhosphorus | +54.3% |
| Contains more SeleniumSelenium | +1422.7% |
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 B3Vitamin B3 | +66.4% |
| Contains more Vitamin B5Vitamin B5 | +41.3% |
| Contains more Vitamin KVitamin K | +35.7% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +342.5% |
| Contains more Vitamin B2Vitamin B2 | +79.5% |
| Contains more CholineCholine | +11.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +242% |
| Contains more ProteinProtein | +10.7% |
| Contains more FatsFats | +438.7% |
| Contains more WaterWater | +10.7% |
| Contains more OtherOther | +683.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.4% |
| Contains more Mono. FatMonounsaturated fat | +1060.6% |
| Contains more Poly. FatPolyunsaturated fat | +311.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +90.5% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +135% |
| Contains more FructoseFructose | +130% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 2.2µg | 33.5µg | 57% |
| Sodium | 4mg | 1104mg | 48% |
| Vitamin B1 | 0.04mg | 0.177mg | 11% |
| Iron | 0.8mg | 1.61mg | 10% |
| Copper | 0.146mg | 0.074mg | 8% |
| Calcium | 7mg | 63mg | 6% |
| Monounsaturated fat | 0.188g | 2.182g | 5% |
| Carbs | 19.94g | 5.83g | 5% |
| Phosphorus | 70mg | 108mg | 5% |
| Fiber | 2.7g | 4g | 5% |
| Fats | 0.62g | 3.34g | 4% |
| Polyunsaturated fat | 0.188g | 0.774g | 4% |
| Calories | 92kcal | 60kcal | 2% |
| Vitamin B2 | 0.039mg | 0.07mg | 2% |
| Vitamin E | 0.09mg | 0.36mg | 2% |
| Folate | 14µg | 7µg | 2% |
| Vitamin B5 | 0.359mg | 0.254mg | 2% |
| Vitamin B3 | 0.94mg | 0.565mg | 2% |
| Potassium | 88mg | 152mg | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Manganese | 0.403mg | 0.422mg | 1% |
| Magnesium | 51mg | 48mg | 1% |
| Vitamin B6 | 0.077mg | 0.07mg | 1% |
| Protein | 3.38g | 3.74g | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 17.24g | 1.83g | N/A |
| Sugar | 0.9g | 0.92g | N/A |
| Zinc | 0.61mg | 0.64mg | 0% |
| Starch | 0.64g | 0% | |
| Vitamin K | 1.9µg | 1.4µg | 0% |
| Trans fat | 0.009g | N/A | |
| Choline | 20.1mg | 22.4mg | 0% |
| Saturated fat | 0.134g | 0.214g | 0% |
| Tryptophan | 0.049mg | 0.009mg | 0% |
| Threonine | 0.129mg | 0.167mg | 0% |
| Isoleucine | 0.127mg | 0.146mg | 0% |
| Leucine | 0.212mg | 0.292mg | 0% |
| Lysine | 0.172mg | 0.264mg | 0% |
| Methionine | 0.044mg | 0.076mg | 0% |
| Phenylalanine | 0.133mg | 0.161mg | 0% |
| Valine | 0.173mg | 0.189mg | 0% |
| Histidine | 0.079mg | 0.119mg | 0% |
| Fructose | 0.1g | 0.23g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
24%
60%
Comparison summary
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 19)
Which food is cheaper?
Mustard is cheaper (difference - $0.3)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 1100mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.08g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.