Buckwheat vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between buckwheat and pilaf
- Pilaf has more selenium, folate, vitamin B1, vitamin B3, vitamin B6, manganese, iron, phosphorus, and calcium than buckwheat.
- Pilaf's daily need coverage for sodium is 56% more.
- Buckwheat contains less sodium.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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 | +59.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +1085.7% |
| Contains more PotassiumPotassium | +113.6% |
| Contains more IronIron | +205% |
| Contains more CopperCopper | +13.7% |
| Contains more ZincZinc | +65.6% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains more ManganeseManganese | +118.9% |
| Contains more SeleniumSelenium | +1372.7% |
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 EVitamin E | +125% |
| Contains more Vitamin KVitamin K | +280% |
| Contains more CholineCholine | +14.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1407.5% |
| Contains more Vitamin B2Vitamin B2 | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +551.8% |
| Contains more Vitamin B5Vitamin B5 | +99.2% |
| Contains more Vitamin B6Vitamin B6 | +419.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1414.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +840.7% |
| Contains more ProteinProtein | +208.3% |
| Contains more FatsFats | +121% |
| Contains more CarbsCarbs | +282.7% |
| Contains more OtherOther | +797.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.4% |
| Contains more Mono. FatMonounsaturated fat | +98.4% |
| Contains more Poly. FatPolyunsaturated fat | +100.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +33.3% |
| Contains more GlucoseGlucose | +100% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
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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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 4mg | 1303mg | 56% |
| Selenium | 2.2µg | 32.4µg | 55% |
| Folate | 14µg | 212µg | 50% |
| Vitamin B1 | 0.04mg | 0.603mg | 47% |
| Vitamin B3 | 0.94mg | 6.127mg | 32% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.077mg | 0.4mg | 25% |
| Manganese | 0.403mg | 0.882mg | 21% |
| Iron | 0.8mg | 2.44mg | 21% |
| Carbs | 19.94g | 76.31g | 19% |
| Protein | 3.38g | 10.42g | 14% |
| Calories | 92kcal | 359kcal | 13% |
| Phosphorus | 70mg | 154mg | 12% |
| Calcium | 7mg | 83mg | 8% |
| Vitamin B5 | 0.359mg | 0.715mg | 7% |
| Fiber | 2.7g | 1.2g | 6% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Magnesium | 51mg | 32mg | 5% |
| Zinc | 0.61mg | 1.01mg | 4% |
| Vitamin B2 | 0.039mg | 0.087mg | 4% |
| Potassium | 88mg | 188mg | 3% |
| Copper | 0.146mg | 0.166mg | 2% |
| Polyunsaturated fat | 0.188g | 0.377g | 1% |
| Saturated fat | 0.134g | 0.307g | 1% |
| Fats | 0.62g | 1.37g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin K | 1.9µg | 0.5µg | 1% |
| Net carbs | 17.24g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.9g | 1.53g | N/A |
| Vitamin E | 0.09mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Choline | 20.1mg | 17.5mg | 0% |
| Monounsaturated fat | 0.188g | 0.373g | 0% |
| Tryptophan | 0.049mg | 0.086mg | 0% |
| Threonine | 0.129mg | 0.221mg | 0% |
| Isoleucine | 0.127mg | 0.279mg | 0% |
| Leucine | 0.212mg | 0.523mg | 0% |
| Lysine | 0.172mg | 0.189mg | 0% |
| Methionine | 0.044mg | 0.145mg | 0% |
| Phenylalanine | 0.133mg | 0.32mg | 0% |
| Valine | 0.173mg | 0.374mg | 0% |
| Histidine | 0.079mg | 0.15mg | 0% |
| Fructose | 0.1g | 0g | 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%
47%
Minerals Daily Need Coverage Score
24%
77%
Comparison summary
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is cheaper?
Pilaf is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 1299mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.173g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 9)