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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.

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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 Potassium +2775%
Contains more Magnesium +4520%
Contains more Copper +2650%
Contains more Zinc +1746.2%
Contains more Phosphorus +2213.3%
Contains less Sodium -83.3%
Contains more Iron +70%
Contains more Calcium +383.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +2775%
Contains more Magnesium +4520%
Contains more Copper +2650%
Contains more Zinc +1746.2%
Contains more Phosphorus +2213.3%
Contains less Sodium -83.3%
Contains more Iron +70%
Contains more Calcium +383.3%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.