Buckwheat vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and porridge

Buckwheat has more manganese, copper, magnesium, fiber, phosphorus, and vitamin B5, while porridge has more iron and calcium.
Porridge covers your daily need for iron, 37% more than buckwheat.
Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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.

Buckwheat

Porridge

Contains more MagnesiumMagnesium	+920%
Contains more PotassiumPotassium	+450%
Contains more CopperCopper	+265%
Contains more ZincZinc	+369.2%
Contains more PhosphorusPhosphorus	+366.7%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+1142.9%
Contains more IronIron	+367.5%
Contains more SeleniumSelenium	+27.3%

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.

Buckwheat

Porridge

Contains more Vitamin EVitamin E	+350%
Contains more Vitamin B2Vitamin B2	+56%
Contains more Vitamin B3Vitamin B3	+80.8%
Contains more Vitamin B5Vitamin B5	+405.6%
Contains more Vitamin B6Vitamin B6	+492.3%
Contains more Vitamin KVitamin K	+1800%
Contains more FolateFolate	+16.7%

Contains more Vitamin B1Vitamin B1

+37.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.8mg	3.74mg	37%
Manganese	0.403mg	0mg	18%
Copper	0.146mg	0.04mg	12%
Magnesium	51mg	5mg	11%
Fiber	2.7g	0.5g	9%
Calcium	7mg	87mg	8%
Phosphorus	70mg	15mg	8%
Vitamin B5	0.359mg	0.071mg	6%
Vitamin B6	0.077mg	0.013mg	5%
Protein	3.38g	1.44g	4%
Zinc	0.61mg	0.13mg	4%
Choline	20.1mg		4%
Carbs	19.94g	10.52g	3%
Vitamin B3	0.94mg	0.52mg	3%
Calories	92kcal	50kcal	2%
Potassium	88mg	16mg	2%
Vitamin K	1.9µg	0.1µg	2%
Fats	0.62g	0.21g	1%
Selenium	2.2µg	2.8µg	1%
Vitamin B1	0.04mg	0.055mg	1%
Vitamin B2	0.039mg	0.025mg	1%
Folate	14µg	12µg	1%
Protein per 100 calories	3.7g	2.9g	N/A
Calories per 10 g protein	272kcal	347kcal	N/A
Weight per 100 calories	109g	200g	N/A
Net carbs	17.24g	10.02g	N/A
Sugar	0.9g	0.03g	N/A
Sodium	4mg	6mg	0%
Vitamin E	0.09mg	0.02mg	0%
Saturated fat	0.134g	0.033g	0%
Monounsaturated fat	0.188g	0.028g	0%
Polyunsaturated fat	0.188g	0.114g	0%
Tryptophan	0.049mg	0.02mg	0%
Threonine	0.129mg	0.045mg	0%
Isoleucine	0.127mg	0.063mg	0%
Leucine	0.212mg	0.11mg	0%
Lysine	0.172mg	0.037mg	0%
Methionine	0.044mg	0.027mg	0%
Phenylalanine	0.133mg	0.078mg	0%
Valine	0.173mg	0.07mg	0%
Histidine	0.079mg	0.033mg	0%
Fructose	0.1g		0%