Buckwheat vs. Pastry — In-Depth Nutrition Comparison
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What are the differences between buckwheat and pastry?
- Buckwheat is higher in magnesium, yet pastry is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and vitamin K.
- Pastry's daily need coverage for saturated fat is 48% more.
- Buckwheat has 3 times more magnesium than pastry. While buckwheat has 51mg of magnesium, pastry has only 16mg.
- The amount of sodium in buckwheat is lower.
We used Buckwheat groats, roasted, cooked and Puff pastry, frozen, ready-to-bake types in this article.
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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 | +218.8% |
| Contains more PotassiumPotassium | +44.3% |
| Contains more CopperCopper | +28.1% |
| Contains more ZincZinc | +15.1% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -98.4% |
| Contains more CalciumCalcium | +42.9% |
| Contains more IronIron | +220% |
| Contains more ManganeseManganese | +21.1% |
| Contains more SeleniumSelenium | +1000% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +266.7% |
| Contains more CholineCholine | +214.1% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +895% |
| Contains more Vitamin B2Vitamin B2 | +625.6% |
| Contains more Vitamin B3Vitamin B3 | +343.4% |
| Contains more Vitamin KVitamin K | +747.4% |
| Contains more FolateFolate | +457.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +789.8% |
| Contains more ProteinProtein | +116% |
| Contains more FatsFats | +6045.2% |
| Contains more CarbsCarbs | +126.2% |
| Contains more OtherOther | +132.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +11387.8% |
| Contains more Poly. FatPolyunsaturated fat | +2503.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fats | 0.62g | 38.1g | 58% |
| Monounsaturated fat | 0.188g | 21.597g | 54% |
| Saturated fat | 0.134g | 9.643g | 43% |
| Selenium | 2.2µg | 24.2µg | 40% |
| Polyunsaturated fat | 0.188g | 4.894g | 31% |
| Vitamin B1 | 0.04mg | 0.398mg | 30% |
| Calories | 92kcal | 551kcal | 23% |
| Iron | 0.8mg | 2.56mg | 22% |
| Vitamin B3 | 0.94mg | 4.168mg | 20% |
| Vitamin B2 | 0.039mg | 0.283mg | 19% |
| Folate | 14µg | 78µg | 16% |
| Vitamin K | 1.9µg | 16.1µg | 12% |
| Sodium | 4mg | 249mg | 11% |
| Protein | 3.38g | 7.3g | 8% |
| Carbs | 19.94g | 45.1g | 8% |
| Magnesium | 51mg | 16mg | 8% |
| Vitamin B5 | 0.359mg | 0mg | 7% |
| Fiber | 2.7g | 1.5g | 5% |
| Manganese | 0.403mg | 0.488mg | 4% |
| Vitamin B6 | 0.077mg | 0.021mg | 4% |
| Copper | 0.146mg | 0.114mg | 4% |
| Vitamin E | 0.09mg | 0.54mg | 3% |
| Choline | 20.1mg | 6.4mg | 2% |
| Potassium | 88mg | 61mg | 1% |
| Phosphorus | 70mg | 60mg | 1% |
| Zinc | 0.61mg | 0.53mg | 1% |
| Net carbs | 17.24g | 43.6g | N/A |
| Calcium | 7mg | 10mg | 0% |
| Sugar | 0.9g | 0.74g | N/A |
| Tryptophan | 0.049mg | 0.085mg | 0% |
| Threonine | 0.129mg | 0.196mg | 0% |
| Isoleucine | 0.127mg | 0.272mg | 0% |
| Leucine | 0.212mg | 0.508mg | 0% |
| Lysine | 0.172mg | 0.142mg | 0% |
| Methionine | 0.044mg | 0.129mg | 0% |
| Phenylalanine | 0.133mg | 0.362mg | 0% |
| Valine | 0.173mg | 0.308mg | 0% |
| Histidine | 0.079mg | 0.156mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
28%
Minerals Daily Need Coverage Score
24%
42%
Comparison summary
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 0.16g)
Which food is cheaper?
Pastry is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 245mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 9.509g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.