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Buckwheat vs Pasta - In-Depth Nutrition Comparison

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Important differences between Buckwheat and Pasta

  • Pasta has less Copper, Magnesium, Manganese, Phosphorus, Vitamin B3, Vitamin B2, Vitamin B5, Zinc, Vitamin B6, and Iron.
  • Buckwheat's daily need coverage for Copper is 112% more.
  • Buckwheat has 13 times more Magnesium than Pasta. Buckwheat has 231mg of Magnesium, while Pasta has 18mg.

The food varieties used in the comparison are Buckwheat and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Buckwheat vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Pasta
Contains more Iron +93%
Contains more Calcium +200%
Contains more Potassium +1816.7%
Contains more Magnesium +1183.3%
Contains more Copper +1082.8%
Contains more Zinc +328.6%
Contains more Phosphorus +450.8%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +93%
Contains more Calcium +200%
Contains more Potassium +1816.7%
Contains more Magnesium +1183.3%
Contains more Copper +1082.8%
Contains more Zinc +328.6%
Contains more Phosphorus +450.8%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Pasta
Contains more Vitamin B2 +183.3%
Contains more Vitamin B3 +607.7%
Contains more Vitamin B5 +573.8%
Contains more Vitamin B6 +517.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B12 +∞%
Contains more Folate +113.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin B2 +183.3%
Contains more Vitamin B3 +607.7%
Contains more Vitamin B5 +573.8%
Contains more Vitamin B6 +517.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B12 +∞%
Contains more Folate +113.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
16
Pasta
Mineral Summary Score
109
Buckwheat
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
31%
Pasta
Carbohydrates
72%
Buckwheat
25%
Pasta
Fats
16%
Buckwheat
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Pasta
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 0.591g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 5)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Buckwheat Pasta Opinion
Calories 343 131 Buckwheat
Protein 13.25 5.15 Buckwheat
Fats 3.4 1.05 Buckwheat
Vitamin C 0 0
Carbs 71.5 24.93 Buckwheat
Cholesterol 0 33 Buckwheat
Vitamin D 0 Buckwheat
Iron 2.2 1.14 Buckwheat
Calcium 18 6 Buckwheat
Potassium 460 24 Buckwheat
Magnesium 231 18 Buckwheat
Sugar
Fiber 10 Buckwheat
Copper 1.1 0.093 Buckwheat
Zinc 2.4 0.56 Buckwheat
Starch
Phosphorus 347 63 Buckwheat
Sodium 1 6 Buckwheat
Vitamin A 0 20 Pasta
Vitamin E
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.209 Pasta
Vitamin B2 0.425 0.15 Buckwheat
Vitamin B3 7.02 0.992 Buckwheat
Vitamin B5 1.233 0.183 Buckwheat
Vitamin B6 0.21 0.034 Buckwheat
Vitamin B12 0 0.14 Pasta
Vitamin K
Folate 30 64 Pasta
Trans Fat
Saturated Fat 0.741 0.15 Pasta
Monounsaturated Fat 1.04 0.124 Buckwheat
Polyunsaturated fat 1.039 0.429 Buckwheat
Tryptophan 0.192 0.065 Buckwheat
Threonine 0.506 0.134 Buckwheat
Isoleucine 0.498 0.197 Buckwheat
Leucine 0.832 0.348 Buckwheat
Lysine 0.672 0.097 Buckwheat
Methionine 0.172 0.079 Buckwheat
Phenylalanine 0.52 0.247 Buckwheat
Valine 0.678 0.217 Buckwheat
Histidine 0.309 0.103 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.