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Buckwheat vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between buckwheat and puff pastry

  • Buckwheat is higher in magnesium; however, puff pastry is richer in selenium, vitamin B1, iron, vitamin B3, vitamin B2, vitamin K, and folate.
  • Puff pastry's daily need coverage for selenium is 41% higher.
  • Buckwheat has 3 times more magnesium than puff pastry. While buckwheat has 51mg of magnesium, puff pastry has only 16mg.
  • Buckwheat has less saturated fat.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Buckwheat vs Puff pastry 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +218.8%
Contains more PotassiumPotassium +41.9%
Contains more CopperCopper +27%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -98.4%
Contains more CalciumCalcium +42.9%
Contains more IronIron +225%
Contains more ManganeseManganese +22.8%
Contains more SeleniumSelenium +1013.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +305.3%
Contains more CholineCholine +224.2%
Contains more Vitamin EVitamin E +511.1%
Contains more Vitamin B1Vitamin B1 +707.5%
Contains more Vitamin B2Vitamin B2 +561.5%
Contains more Vitamin B3Vitamin B3 +304.3%
Contains more Vitamin KVitamin K +757.9%
Contains more FolateFolate +292.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +922%
Contains more ProteinProtein +118.9%
Contains more FatsFats +6109.7%
Contains more CarbsCarbs +129.2%
Contains more OtherOther +132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +4595.7%
Contains more Poly. FatPolyunsaturated fat +11723.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Puff pastry
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Puff pastry DV% diff.
Polyunsaturated fat 0.188g 22.228g 147%
Fats 0.62g 38.5g 58%
Selenium 2.2µg 24.5µg 41%
Saturated fat 0.134g 5.502g 24%
Vitamin B1 0.04mg 0.323mg 24%
Calories 92kcal 558kcal 23%
Iron 0.8mg 2.6mg 23%
Monounsaturated fat 0.188g 8.828g 22%
Vitamin B3 0.94mg 3.8mg 18%
Vitamin B2 0.039mg 0.258mg 17%
Vitamin K 1.9µg 16.3µg 12%
Sodium 4mg 253mg 11%
Folate 14µg 55µg 10%
Carbs 19.94g 45.7g 9%
Protein 3.38g 7.4g 8%
Magnesium 51mg 16mg 8%
Vitamin B5 0.359mg 0mg 7%
Fiber 2.7g 1.5g 5%
Manganese 0.403mg 0.495mg 4%
Vitamin B6 0.077mg 0.019mg 4%
Vitamin E 0.09mg 0.55mg 3%
Copper 0.146mg 0.115mg 3%
Choline 20.1mg 6.2mg 3%
Potassium 88mg 62mg 1%
Phosphorus 70mg 60mg 1%
Zinc 0.61mg 0.54mg 1%
Net carbs 17.24g 44.2g N/A
Calcium 7mg 10mg 0%
Sugar 0.9g 0.75g N/A
Tryptophan 0.049mg 0.086mg 0%
Threonine 0.129mg 0.198mg 0%
Isoleucine 0.127mg 0.275mg 0%
Leucine 0.212mg 0.514mg 0%
Lysine 0.172mg 0.144mg 0%
Methionine 0.044mg 0.131mg 0%
Phenylalanine 0.133mg 0.367mg 0%
Valine 0.173mg 0.312mg 0%
Histidine 0.079mg 0.158mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Buckwheat
24%
Puff pastry
Minerals Daily Need Coverage Score
24%
Buckwheat
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.15g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 249mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 5.368g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
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.
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.