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Buckwheat vs. Pepperoni — In-Depth Nutrition Comparison

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What are the differences between buckwheat and pepperoni?

  • Pepperoni is richer than buckwheat in vitamin B12, selenium, manganese, vitamin B3, vitamin B6, vitamin B1, and vitamin B2.
  • Pepperoni's daily need coverage for saturated fat is 88% more.
  • The amount of saturated fat in buckwheat is lower.
  • The glycemic index of pepperoni is lower.

We used Buckwheat groats, roasted, cooked and Pepperoni, beef and pork, sliced types in this article.

Infographic

Buckwheat vs Pepperoni 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
Contains more MagnesiumMagnesium +183.3%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +211.4%
Contains more IronIron +66.3%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +125.7%
Contains more ManganeseManganese +166.5%
Contains more SeleniumSelenium +1218.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
Contains more FolateFolate +180%
Contains more Vitamin EVitamin E +1044.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +577.5%
Contains more Vitamin B2Vitamin B2 +559%
Contains more Vitamin B3Vitamin B3 +430.5%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more Vitamin B6Vitamin B6 +370.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +205.3%
Contains more CholineCholine +154.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 g
Contains more CarbsCarbs +1589.8%
Contains more WaterWater +164.9%
Contains more ProteinProtein +469.5%
Contains more FatsFats +7364.5%
Contains more OtherOther +1002.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +10947.9%
Contains more Poly. FatPolyunsaturated fat +2271.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Pepperoni
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Buckwheat Pepperoni DV% diff.
Saturated fat 0.134g 17.708g 80%
Fats 0.62g 46.28g 70%
Sodium 4mg 1582mg 69%
Vitamin B12 0µg 1.3µg 54%
Monounsaturated fat 0.188g 20.77g 51%
Selenium 2.2µg 29µg 49%
Cholesterol 0mg 97mg 32%
Protein 3.38g 19.25g 32%
Manganese 0.403mg 1.074mg 29%
Polyunsaturated fat 0.188g 4.458g 28%
Vitamin B3 0.94mg 4.987mg 25%
Vitamin B6 0.077mg 0.362mg 22%
Calories 92kcal 504kcal 21%
Vitamin B1 0.04mg 0.271mg 19%
Zinc 0.61mg 2.44mg 17%
Vitamin B2 0.039mg 0.257mg 17%
Phosphorus 70mg 158mg 13%
Vitamin B5 0.359mg 0.93mg 11%
Fiber 2.7g 0g 11%
Magnesium 51mg 18mg 8%
Vitamin D 0µg 1.3µg 7%
Iron 0.8mg 1.33mg 7%
Vitamin D 0IU 52IU 7%
Carbs 19.94g 1.18g 6%
Copper 0.146mg 0.091mg 6%
Vitamin E 0.09mg 1.03mg 6%
Choline 20.1mg 51.2mg 6%
Potassium 88mg 274mg 5%
Vitamin K 1.9µg 5.8µg 3%
Folate 14µg 5µg 2%
Calcium 7mg 19mg 1%
Net carbs 17.24g 1.18g N/A
Sugar 0.9g 0g N/A
Trans fat 1.527g N/A
Tryptophan 0.049mg 0.23mg 0%
Threonine 0.129mg 0.869mg 0%
Isoleucine 0.127mg 0.901mg 0%
Leucine 0.212mg 1.575mg 0%
Lysine 0.172mg 1.652mg 0%
Methionine 0.044mg 0.511mg 0%
Phenylalanine 0.133mg 0.778mg 0%
Valine 0.173mg 0.987mg 0%
Histidine 0.079mg 0.688mg 0%
Fructose 0.1g 0g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pepperoni
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Buckwheat
47%
Pepperoni
Minerals Daily Need Coverage Score
24%
Buckwheat
76%
Pepperoni

Comparison summary

Which food is lower in Sugar?
Pepperoni
Pepperoni is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pepperoni
Pepperoni is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Pepperoni
Pepperoni is relatively richer in minerals
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1578mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 17.574g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.