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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
Contains more Calcium +200%
Contains more Iron +93%
Contains more Magnesium +1183.3%
Contains more Phosphorus +450.8%
Contains more Potassium +1816.7%
Contains less Sodium -83.3%
Contains more Zinc +328.6%
Contains more Copper +1082.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +200%
Contains more Iron +93%
Contains more Magnesium +1183.3%
Contains more Phosphorus +450.8%
Contains more Potassium +1816.7%
Contains less Sodium -83.3%
Contains more Zinc +328.6%
Contains more Copper +1082.8%

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 Folate +113.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 Folate +113.3%
Contains more Vitamin B12 +∞%

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 Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Pasta Opinion
Net carbs 61.5g 24.93g Buckwheat
Protein 13.25g 5.15g Buckwheat
Fats 3.4g 1.05g Buckwheat
Carbs 71.5g 24.93g Buckwheat
Calories 343kcal 131kcal Buckwheat
Starch g g
Fructose g g
Sugar g g
Fiber 10g g Buckwheat
Calcium 18mg 6mg Buckwheat
Iron 2.2mg 1.14mg Buckwheat
Magnesium 231mg 18mg Buckwheat
Phosphorus 347mg 63mg Buckwheat
Potassium 460mg 24mg Buckwheat
Sodium 1mg 6mg Buckwheat
Zinc 2.4mg 0.56mg Buckwheat
Copper 1.1mg 0.093mg Buckwheat
Vitamin A 0IU 20IU Pasta
Vitamin E mg mg
Vitamin D 0IU IU Buckwheat
Vitamin D 0µg µg Buckwheat
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.209mg Pasta
Vitamin B2 0.425mg 0.15mg Buckwheat
Vitamin B3 7.02mg 0.992mg Buckwheat
Vitamin B5 1.233mg 0.183mg Buckwheat
Vitamin B6 0.21mg 0.034mg Buckwheat
Folate 30µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Vitamin K µg µg
Tryptophan 0.192mg 0.065mg Buckwheat
Threonine 0.506mg 0.134mg Buckwheat
Isoleucine 0.498mg 0.197mg Buckwheat
Leucine 0.832mg 0.348mg Buckwheat
Lysine 0.672mg 0.097mg Buckwheat
Methionine 0.172mg 0.079mg Buckwheat
Phenylalanine 0.52mg 0.247mg Buckwheat
Valine 0.678mg 0.217mg Buckwheat
Histidine 0.309mg 0.103mg Buckwheat
Cholesterol 0mg 33mg Buckwheat
Trans Fat g g
Saturated Fat 0.741g 0.15g Pasta
Monounsaturated Fat 1.04g 0.124g Buckwheat
Polyunsaturated fat 1.039g 0.429g Buckwheat

Which food is preferable for your diet?

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

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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

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 contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 33mg)
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.

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.