Buckwheat vs. Popcorn — In-Depth Nutrition Comparison
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The main differences between buckwheat and popcorn
- Buckwheat contains less fiber, phosphorus, manganese, iron, zinc, magnesium, copper, vitamin B3, potassium, and vitamin B6 than popcorn.
- Daily need coverage for fiber for popcorn is 47% higher.
- Popcorn has a higher glycemic index than buckwheat.
Food types used in this article are Buckwheat groats, roasted, cooked and Snacks, popcorn, air-popped.
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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 less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +182.4% |
| Contains more PotassiumPotassium | +273.9% |
| Contains more IronIron | +298.8% |
| Contains more CopperCopper | +79.5% |
| Contains more ZincZinc | +404.9% |
| Contains more PhosphorusPhosphorus | +411.4% |
| Contains more ManganeseManganese | +176.2% |
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.
| Contains more Vitamin KVitamin K | +58.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +222.2% |
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B2Vitamin B2 | +112.8% |
| Contains more Vitamin B3Vitamin B3 | +145.5% |
| Contains more Vitamin B5Vitamin B5 | +42.1% |
| Contains more Vitamin B6Vitamin B6 | +103.9% |
| Contains more FolateFolate | +121.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2178% |
| Contains more ProteinProtein | +282.8% |
| Contains more FatsFats | +632.3% |
| Contains more CarbsCarbs | +290.1% |
| Contains more OtherOther | +230.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79% |
| Contains more Mono. FatMonounsaturated fat | +405.3% |
| Contains more Poly. FatPolyunsaturated fat | +1133% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +185.7% |
| Contains more FructoseFructose | +42.9% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +80% |
~equal in
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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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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fiber | 2.7g | 14.5g | 47% |
| Phosphorus | 70mg | 358mg | 41% |
| Manganese | 0.403mg | 1.113mg | 31% |
| Iron | 0.8mg | 3.19mg | 30% |
| Magnesium | 51mg | 144mg | 22% |
| Zinc | 0.61mg | 3.08mg | 22% |
| Starch | 54.4g | 22% | |
| Carbs | 19.94g | 77.78g | 19% |
| Protein | 3.38g | 12.94g | 19% |
| Calories | 92kcal | 387kcal | 15% |
| Polyunsaturated fat | 0.188g | 2.318g | 14% |
| Copper | 0.146mg | 0.262mg | 13% |
| Vitamin B3 | 0.94mg | 2.308mg | 9% |
| Potassium | 88mg | 329mg | 7% |
| Fats | 0.62g | 4.54g | 6% |
| Vitamin B6 | 0.077mg | 0.157mg | 6% |
| Vitamin B1 | 0.04mg | 0.104mg | 5% |
| Folate | 14µg | 31µg | 4% |
| Selenium | 2.2µg | 0µg | 4% |
| Vitamin B2 | 0.039mg | 0.083mg | 3% |
| Vitamin B5 | 0.359mg | 0.51mg | 3% |
| Monounsaturated fat | 0.188g | 0.95g | 2% |
| Saturated fat | 0.134g | 0.637g | 2% |
| Vitamin A | 0µg | 10µg | 1% |
| Vitamin E | 0.09mg | 0.29mg | 1% |
| Vitamin K | 1.9µg | 1.2µg | 1% |
| Net carbs | 17.24g | 63.28g | N/A |
| Calcium | 7mg | 7mg | 0% |
| Sugar | 0.9g | 0.87g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Choline | 20.1mg | 21.2mg | 0% |
| Tryptophan | 0.049mg | 0.085mg | 0% |
| Threonine | 0.129mg | 0.452mg | 0% |
| Isoleucine | 0.127mg | 0.431mg | 0% |
| Leucine | 0.212mg | 1.473mg | 0% |
| Lysine | 0.172mg | 0.338mg | 0% |
| Methionine | 0.044mg | 0.252mg | 0% |
| Phenylalanine | 0.133mg | 0.59mg | 0% |
| Valine | 0.173mg | 0.607mg | 0% |
| Histidine | 0.079mg | 0.367mg | 0% |
| Fructose | 0.1g | 0.07g | 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%
16%
Minerals Daily Need Coverage Score
24%
72%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 0.03g)
Which food is cheaper?
Popcorn is cheaper (difference - $2.4)
Which food is richer in minerals?
Popcorn is relatively richer in minerals
Which food is richer in vitamins?
Popcorn is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.503g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)