Buckwheat vs. Pasta — In-Depth Nutrition Comparison
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The main differences between buckwheat and pasta
- Buckwheat has more magnesium, manganese, and copper; however, pasta has more vitamin B1, folate, vitamin B2, and vitamin B12.
- Daily need coverage for vitamin B1 for pasta is 14% higher.
- Pasta has 4 times less potassium than buckwheat. Buckwheat has 88mg of potassium, while pasta has 24mg.
Food types used in this article are Buckwheat groats, roasted, cooked and Pasta, fresh-refrigerated, plain, cooked.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +266.7% |
| Contains more CopperCopper | +57% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +79.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +42.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +96.2% |
| Contains more Vitamin B6Vitamin B6 | +126.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +422.5% |
| Contains more Vitamin B2Vitamin B2 | +284.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +357.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.04mg | 0.209mg | 14% |
| Folate | 14µg | 64µg | 13% |
| Cholesterol | 0mg | 33mg | 11% |
| Fiber | 2.7g | 11% | |
| Vitamin B2 | 0.039mg | 0.15mg | 9% |
| Magnesium | 51mg | 18mg | 8% |
| Manganese | 0.403mg | 0.224mg | 8% |
| Copper | 0.146mg | 0.093mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Protein | 3.38g | 5.15g | 4% |
| Iron | 0.8mg | 1.14mg | 4% |
| Selenium | 2.2µg | 4% | |
| Vitamin B5 | 0.359mg | 0.183mg | 4% |
| Choline | 20.1mg | 4% | |
| Vitamin B6 | 0.077mg | 0.034mg | 3% |
| Calories | 92kcal | 131kcal | 2% |
| Carbs | 19.94g | 24.93g | 2% |
| Potassium | 88mg | 24mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Polyunsaturated fat | 0.188g | 0.429g | 2% |
| Fats | 0.62g | 1.05g | 1% |
| Phosphorus | 70mg | 63mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Protein per 100 calories | 3.7g | 3.9g | N/A |
| Calories per 10 g protein | 272kcal | 254kcal | N/A |
| Weight per 100 calories | 109g | 76g | N/A |
| Net carbs | 17.24g | 24.93g | N/A |
| Calcium | 7mg | 6mg | 0% |
| Sugar | 0.9g | N/A | |
| Zinc | 0.61mg | 0.56mg | 0% |
| Sodium | 4mg | 6mg | 0% |
| Vitamin B3 | 0.94mg | 0.992mg | 0% |
| Saturated fat | 0.134g | 0.15g | 0% |
| Monounsaturated fat | 0.188g | 0.124g | 0% |
| Tryptophan | 0.049mg | 0.065mg | 0% |
| Threonine | 0.129mg | 0.134mg | 0% |
| Isoleucine | 0.127mg | 0.197mg | 0% |
| Leucine | 0.212mg | 0.348mg | 0% |
| Lysine | 0.172mg | 0.097mg | 0% |
| Methionine | 0.044mg | 0.079mg | 0% |
| Phenylalanine | 0.133mg | 0.247mg | 0% |
| Valine | 0.173mg | 0.217mg | 0% |
| Histidine | 0.079mg | 0.103mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.4% |
| Contains more FatsFats | +69.4% |
| Contains more CarbsCarbs | +25% |
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.7% |
| Contains more Mono. FatMonounsaturated fat | +51.6% |
| Contains more Poly. FatPolyunsaturated fat | +128.2% |
