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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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