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
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 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
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 | +96.2% |
| Contains more Vitamin B6Vitamin B6 | +126.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
| Manganese | 0.403mg | 0.224mg | 8% |
| Magnesium | 51mg | 18mg | 8% |
| Copper | 0.146mg | 0.093mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Iron | 0.8mg | 1.14mg | 4% |
| Choline | 20.1mg | 4% | |
| Vitamin B5 | 0.359mg | 0.183mg | 4% |
| Protein | 3.38g | 5.15g | 4% |
| Selenium | 2.2µg | 4% | |
| Vitamin B6 | 0.077mg | 0.034mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Polyunsaturated fat | 0.188g | 0.429g | 2% |
| Calories | 92kcal | 131kcal | 2% |
| Potassium | 88mg | 24mg | 2% |
| Carbs | 19.94g | 24.93g | 2% |
| Vitamin E | 0.09mg | 1% | |
| Fats | 0.62g | 1.05g | 1% |
| Phosphorus | 70mg | 63mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| 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 OtherOther | +38.7% |
| 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% |
