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Buckwheat vs Porridge - In-Depth Nutrition Comparison

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Differences between Buckwheat and Porridge

  • Buckwheat has more Copper, Magnesium, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Vitamin B5, and Zinc, while Porridge has more Manganese, and Iron.
  • Buckwheat's daily need coverage for Copper is 118% higher.
  • Porridge contains 46 times less Magnesium than Buckwheat. Buckwheat contains 231mg of Magnesium, while Porridge contains 5mg.

The food types used in this comparison are Buckwheat and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Buckwheat vs Porridge 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +4520%
Contains more Phosphorus +2213.3%
Contains more Potassium +2775%
Contains less Sodium -83.3%
Contains more Zinc +1746.2%
Contains more Copper +2650%
Contains more Calcium +383.3%
Contains more Iron +70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +4520%
Contains more Phosphorus +2213.3%
Contains more Potassium +2775%
Contains less Sodium -83.3%
Contains more Zinc +1746.2%
Contains more Copper +2650%
Contains more Calcium +383.3%
Contains more Iron +70%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +83.6%
Contains more Vitamin B2 +1600%
Contains more Vitamin B3 +1250%
Contains more Vitamin B5 +1636.6%
Contains more Vitamin B6 +1515.4%
Contains more Folate +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin B1 +83.6%
Contains more Vitamin B2 +1600%
Contains more Vitamin B3 +1250%
Contains more Vitamin B5 +1636.6%
Contains more Vitamin B6 +1515.4%
Contains more Folate +150%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Porridge
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Porridge Opinion
Net carbs 61.5g 10.02g Buckwheat
Protein 13.25g 1.44g Buckwheat
Fats 3.4g 0.21g Buckwheat
Carbs 71.5g 10.52g Buckwheat
Calories 343kcal 50kcal Buckwheat
Starch g g
Fructose g g
Sugar g 0.03g Buckwheat
Fiber 10g 0.5g Buckwheat
Calcium 18mg 87mg Porridge
Iron 2.2mg 3.74mg Porridge
Magnesium 231mg 5mg Buckwheat
Phosphorus 347mg 15mg Buckwheat
Potassium 460mg 16mg Buckwheat
Sodium 1mg 6mg Buckwheat
Zinc 2.4mg 0.13mg Buckwheat
Copper 1.1mg 0.04mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.055mg Buckwheat
Vitamin B2 0.425mg 0.025mg Buckwheat
Vitamin B3 7.02mg 0.52mg Buckwheat
Vitamin B5 1.233mg 0.071mg Buckwheat
Vitamin B6 0.21mg 0.013mg Buckwheat
Folate 30µg 12µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
Tryptophan 0.192mg 0.02mg Buckwheat
Threonine 0.506mg 0.045mg Buckwheat
Isoleucine 0.498mg 0.063mg Buckwheat
Leucine 0.832mg 0.11mg Buckwheat
Lysine 0.672mg 0.037mg Buckwheat
Methionine 0.172mg 0.027mg Buckwheat
Phenylalanine 0.52mg 0.078mg Buckwheat
Valine 0.678mg 0.07mg Buckwheat
Histidine 0.309mg 0.033mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.033g Porridge
Monounsaturated Fat 1.04g 0.028g Buckwheat
Polyunsaturated fat 1.039g 0.114g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
4
Porridge
Mineral Summary Score
109
Buckwheat
24
Porridge

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
9%
Porridge
Carbohydrates
72%
Buckwheat
11%
Porridge
Fats
16%
Buckwheat
1%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.708g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.