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Buckwheat vs. Macadamia — In-Depth Nutrition Comparison

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Differences between buckwheat and macadamia

  • Macadamia is higher than buckwheat in manganese, vitamin B1, copper, iron, fiber, magnesium, phosphorus, vitamin B6, and vitamin B3.
  • Macadamia's daily need coverage for manganese is 162% higher.
  • Buckwheat has less saturated fat.
  • Macadamia has a lower glycemic index (10) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Nuts, macadamia nuts, raw.

Infographic

Buckwheat vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +154.9%
Contains more CalciumCalcium +1114.3%
Contains more PotassiumPotassium +318.2%
Contains more IronIron +361.3%
Contains more CopperCopper +417.8%
Contains more ZincZinc +113.1%
Contains more PhosphorusPhosphorus +168.6%
Contains more ManganeseManganese +925.1%
Contains more SeleniumSelenium +63.6%

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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +2887.5%
Contains more Vitamin B2Vitamin B2 +315.4%
Contains more Vitamin B3Vitamin B3 +163.1%
Contains more Vitamin B5Vitamin B5 +111.1%
Contains more Vitamin B6Vitamin B6 +257.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more CarbsCarbs +44.3%
Contains more WaterWater +5461%
Contains more ProteinProtein +134%
Contains more FatsFats +12121%
Contains more OtherOther +165.1%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +31217.6%
Contains more Poly. FatPolyunsaturated fat +698.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +185.7%
Contains more FructoseFructose +42.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1007.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Macadamia DV% diff.
Manganese 0.403mg 4.131mg 162%
Monounsaturated fat 0.188g 58.877g 147%
Fats 0.62g 75.77g 116%
Vitamin B1 0.04mg 1.195mg 96%
Copper 0.146mg 0.756mg 68%
Saturated fat 0.134g 12.061g 54%
Iron 0.8mg 3.69mg 36%
Calories 92kcal 718kcal 31%
Fiber 2.7g 8.6g 24%
Magnesium 51mg 130mg 19%
Phosphorus 70mg 188mg 17%
Vitamin B6 0.077mg 0.275mg 15%
Vitamin B3 0.94mg 2.473mg 10%
Protein 3.38g 7.91g 9%
Polyunsaturated fat 0.188g 1.502g 9%
Vitamin B2 0.039mg 0.162mg 9%
Calcium 7mg 85mg 8%
Vitamin B5 0.359mg 0.758mg 8%
Potassium 88mg 368mg 8%
Zinc 0.61mg 1.3mg 6%
Choline 20.1mg 4%
Selenium 2.2µg 3.6µg 3%
Vitamin E 0.09mg 0.54mg 3%
Carbs 19.94g 13.82g 2%
Vitamin K 1.9µg 2%
Vitamin C 0mg 1.2mg 1%
Folate 14µg 11µg 1%
Net carbs 17.24g 5.22g N/A
Sugar 0.9g 4.57g N/A
Starch 1.05g 0%
Sodium 4mg 5mg 0%
Tryptophan 0.049mg 0.067mg 0%
Threonine 0.129mg 0.37mg 0%
Isoleucine 0.127mg 0.314mg 0%
Leucine 0.212mg 0.602mg 0%
Lysine 0.172mg 0.018mg 0%
Methionine 0.044mg 0.023mg 0%
Phenylalanine 0.133mg 0.665mg 0%
Valine 0.173mg 0.363mg 0%
Histidine 0.079mg 0.195mg 0%
Fructose 0.1g 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
24%
Buckwheat
122%
Macadamia

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 11.927g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.