Buckwheat vs. Nutmeg — In-Depth Nutrition Comparison
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A recap on differences between buckwheat and nutmeg
- Buckwheat has less manganese, copper, fiber, magnesium, iron, vitamin B1, phosphorus, calcium, and folate.
- Nutmeg covers your daily saturated fat needs 129% more than buckwheat.
- Buckwheat has less saturated fat.
- The glycemic index of buckwheat is higher.
Food varieties used in this article are Buckwheat groats, roasted, cooked and Spices, nutmeg, ground.
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 less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +37.5% |
| Contains more MagnesiumMagnesium | +258.8% |
| Contains more CalciumCalcium | +2528.6% |
| Contains more PotassiumPotassium | +297.7% |
| Contains more IronIron | +280% |
| Contains more CopperCopper | +603.4% |
| Contains more ZincZinc | +252.5% |
| Contains more PhosphorusPhosphorus | +204.3% |
| Contains more ManganeseManganese | +619.6% |
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 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +128.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +765% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +38.2% |
| Contains more Vitamin B6Vitamin B6 | +107.8% |
| Contains more FolateFolate | +442.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.134g | 25.94g | 117% |
| Manganese | 0.403mg | 2.9mg | 109% |
| Copper | 0.146mg | 1.027mg | 98% |
| Fiber | 2.7g | 20.8g | 72% |
| Fats | 0.62g | 36.31g | 55% |
| Magnesium | 51mg | 183mg | 31% |
| Iron | 0.8mg | 3.04mg | 28% |
| Vitamin B1 | 0.04mg | 0.346mg | 26% |
| Calories | 92kcal | 525kcal | 22% |
| Phosphorus | 70mg | 213mg | 20% |
| Calcium | 7mg | 184mg | 18% |
| Folate | 14µg | 76µg | 16% |
| Zinc | 0.61mg | 2.15mg | 14% |
| Carbs | 19.94g | 49.29g | 10% |
| Potassium | 88mg | 350mg | 8% |
| Monounsaturated fat | 0.188g | 3.22g | 8% |
| Vitamin B5 | 0.359mg | 7% | |
| Vitamin B6 | 0.077mg | 0.16mg | 6% |
| Protein | 3.38g | 5.84g | 5% |
| Vitamin C | 0mg | 3mg | 3% |
| Choline | 20.1mg | 8.8mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Vitamin B3 | 0.94mg | 1.299mg | 2% |
| Vitamin B2 | 0.039mg | 0.057mg | 1% |
| Selenium | 2.2µg | 1.6µg | 1% |
| Vitamin E | 0.09mg | 0mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Sodium | 4mg | 16mg | 1% |
| Polyunsaturated fat | 0.188g | 0.35g | 1% |
| Net carbs | 17.24g | 28.49g | N/A |
| Sugar | 0.9g | 2.99g | N/A |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1114% |
| Contains more ProteinProtein | +72.8% |
| Contains more FatsFats | +5756.5% |
| Contains more CarbsCarbs | +147.2% |
| Contains more OtherOther | +441.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +1612.8% |
| Contains more Poly. FatPolyunsaturated fat | +86.2% |
