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Buckwheat vs. Palm oil — In-Depth Nutrition Comparison

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A recap on differences between buckwheat and palm oil

  • Buckwheat has more copper, magnesium, fiber, phosphorus, iron, vitamin B5, vitamin B6, and vitamin B3; however, palm oil is higher in vitamin E.
  • Palm oil covers your daily saturated fat needs 246% 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 Oil, palm.

Infographic

Buckwheat vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6600%
Contains more Vitamin EVitamin E +17611.1%
Contains more Vitamin KVitamin K +321.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +16029%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +19580.9%
Contains more Poly. FatPolyunsaturated fat +4846.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Palm oil DV% diff.
Saturated fat 0.134g 49.3g 223%
Fats 0.62g 100g 153%
Vitamin E 0.09mg 15.94mg 106%
Monounsaturated fat 0.188g 37g 92%
Polyunsaturated fat 0.188g 9.3g 61%
Calories 92kcal 884kcal 40%
Manganese 0.403mg 18%
Copper 0.146mg 0mg 16%
Magnesium 51mg 0mg 12%
Fiber 2.7g 0g 11%
Iron 0.8mg 0.01mg 10%
Phosphorus 70mg 0mg 10%
Carbs 19.94g 0g 7%
Protein 3.38g 0g 7%
Vitamin B5 0.359mg 0mg 7%
Vitamin B6 0.077mg 0mg 6%
Zinc 0.61mg 0mg 6%
Vitamin B3 0.94mg 0mg 6%
Vitamin K 1.9µg 8µg 5%
Choline 20.1mg 0.3mg 4%
Folate 14µg 0µg 4%
Selenium 2.2µg 0µg 4%
Vitamin B2 0.039mg 0mg 3%
Vitamin B1 0.04mg 0mg 3%
Potassium 88mg 0mg 3%
Calcium 7mg 0mg 1%
Net carbs 17.24g 0g N/A
Sugar 0.9g 0g N/A
Sodium 4mg 0mg 0%
Tryptophan 0.049mg 0mg 0%
Threonine 0.129mg 0mg 0%
Isoleucine 0.127mg 0mg 0%
Leucine 0.212mg 0mg 0%
Lysine 0.172mg 0mg 0%
Methionine 0.044mg 0mg 0%
Phenylalanine 0.133mg 0mg 0%
Valine 0.173mg 0mg 0%
Histidine 0.079mg 0mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
24%
Buckwheat
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 51)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 49.166g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.