Buckwheat vs. Penne — In-Depth Nutrition Comparison
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What are the main differences between Buckwheat and Penne?
- Buckwheat is richer in Magnesium, yet Penne is richer in Calcium, Phosphorus, and Monounsaturated Fat.
- Penne's daily need coverage for Saturated Fat is 11% higher.
- Buckwheat has 2 times more Magnesium than Penne. Buckwheat has 51mg of Magnesium, while Penne has 30mg.
- Buckwheat contains less Saturated Fat.
We used Buckwheat groats, roasted, cooked and KASHI Three Cheese Penne, frozen, unprepared types in this comparison.
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
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Magnesium
+70%
Contains
less
Sodium
-98.4%
Contains
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Calcium
+1171.4%
Contains
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Phosphorus
+68.6%
Contains
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Potassium
+38.6%
Contains
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Zinc
+80.3%
Equal in Iron - 0.8
Contains
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Magnesium
+70%
Contains
less
Sodium
-98.4%
Contains
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Calcium
+1171.4%
Contains
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Phosphorus
+68.6%
Contains
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Potassium
+38.6%
Contains
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Zinc
+80.3%
Equal in Iron - 0.8
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+18.7%
Contains
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Protein
+68.6%
Contains
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Fats
+545.2%
Contains
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Other
+155.8%
Equal in Water - 72.4
Contains
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Carbs
+18.7%
Contains
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Protein
+68.6%
Contains
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Fats
+545.2%
Contains
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Other
+155.8%
Equal in Water - 72.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-94.2%
Contains
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Monounsaturated Fat
+431.9%
Contains
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Polyunsaturated fat
+112.8%
Contains
less
Saturated Fat
-94.2%
Contains
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Monounsaturated Fat
+431.9%
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Polyunsaturated fat
+112.8%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.24g | 14.1g |
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| Protein | 3.38g | 5.7g |
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| Fats | 0.62g | 4g |
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| Carbs | 19.94g | 16.8g |
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| Calories | 92kcal | 126kcal |
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| Fructose | 0.1g |
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| Sugar | 0.9g | 1.9g |
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| Fiber | 2.7g | 2.7g | |
| Calcium | 7mg | 89mg |
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| Iron | 0.8mg | 0.8mg | |
| Magnesium | 51mg | 30mg |
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| Phosphorus | 70mg | 118mg |
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| Potassium | 88mg | 122mg |
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| Sodium | 4mg | 248mg |
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| Zinc | 0.61mg | 1.1mg |
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| Copper | 0.146mg |
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| Manganese | 0.403mg |
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| Selenium | 2.2µg |
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| Vitamin E | 0.09mg |
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| Vitamin B1 | 0.04mg |
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| Vitamin B2 | 0.039mg |
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| Vitamin B3 | 0.94mg |
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| Vitamin B5 | 0.359mg |
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| Vitamin B6 | 0.077mg |
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| Folate | 14µg |
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| Vitamin K | 1.9µg |
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| Tryptophan | 0.049mg |
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| Threonine | 0.129mg |
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| Isoleucine | 0.127mg |
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| Leucine | 0.212mg |
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| Lysine | 0.172mg |
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| Methionine | 0.044mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.173mg |
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| Histidine | 0.079mg |
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| Cholesterol | 0mg | 12mg |
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| Trans Fat | 0.2g |
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| Saturated Fat | 0.134g | 2.3g |
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| Monounsaturated Fat | 0.188g | 1g |
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| Polyunsaturated fat | 0.188g | 0.4g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
0%
Minerals Daily Need Coverage Score
24%
20%
Comparison summary
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 8)
Which food is cheaper?
Penne is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 244mg)
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 2.166g)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
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.