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  6. Buckwheat vs. Pumpkin pie

Buckwheat vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Pumpkin pie?

  • Buckwheat is richer in Magnesium, and Manganese, yet Pumpkin pie is richer in Vitamin A RAE, Vitamin B12, Vitamin B1, Vitamin K, and Vitamin B2.
  • Pumpkin pie's daily need coverage for Vitamin A RAE is 50% higher.
  • Buckwheat has 4 times more Magnesium than Pumpkin pie. Buckwheat has 51mg of Magnesium, while Pumpkin pie has 14mg.
  • Buckwheat contains less Saturated Fat.

We used Buckwheat groats, roasted, cooked and Pie, pumpkin, commercially prepared types in this comparison.

Infographic

Buckwheat vs Pumpkin pie infographic
Infographic link

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
Buckwheat
4
:
6
Pumpkin pie
Pumpkin pie
Contains more Magnesium +264.3%
Contains less Sodium -98.3%
Contains more Zinc +56.4%
Contains more Manganese +77.5%
Contains more Calcium +814.3%
Contains more Iron +12.5%
Contains more Phosphorus +15.7%
Contains more Potassium +89.8%
Contains more Selenium +145.5%
Equal in Copper - 0.148
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Magnesium +264.3%
Contains less Sodium -98.3%
Contains more Zinc +56.4%
Contains more Manganese +77.5%
Contains more Calcium +814.3%
Contains more Iron +12.5%
Contains more Phosphorus +15.7%
Contains more Potassium +89.8%
Contains more Selenium +145.5%
Equal in Copper - 0.148

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
Buckwheat
1
:
10
Pumpkin pie
Pumpkin pie
Contains more Vitamin B6 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +744.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +217.9%
Contains more Vitamin B3 +17.8%
Contains more Vitamin B5 +25.9%
Contains more Folate +85.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +594.7%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin B6 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +744.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +217.9%
Contains more Vitamin B3 +17.8%
Contains more Vitamin B5 +25.9%
Contains more Folate +85.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +594.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Pumpkin pie
Pumpkin pie
Contains more Water +50.1%
Contains more Protein +15.4%
Contains more Fats +1472.6%
Contains more Carbs +74.7%
Contains more Other +162.8%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Water +50.1%
Contains more Protein +15.4%
Contains more Fats +1472.6%
Contains more Carbs +74.7%
Contains more Other +162.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +2346.8%
Contains more Polyunsaturated fat +841.5%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +2346.8%
Contains more Polyunsaturated fat +841.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
7
Pumpkin pie
Pumpkin pie
Contains more Starch +∞%
Contains more Sucrose +2225%
Contains more Glucose +1790%
Contains more Fructose +2750%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pumpkin pie
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more Starch +∞%
Contains more Sucrose +2225%
Contains more Glucose +1790%
Contains more Fructose +2750%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pumpkin pie Opinion
Net carbs 17.24g 33.03g Pumpkin pie
Protein 3.38g 3.9g Pumpkin pie
Fats 0.62g 9.75g Pumpkin pie
Carbs 19.94g 34.83g Pumpkin pie
Calories 92kcal 243kcal Pumpkin pie
Starch 10.73g Pumpkin pie
Fructose 0.1g 2.85g Pumpkin pie
Sugar 0.9g 18.88g Buckwheat
Fiber 2.7g 1.8g Buckwheat
Calcium 7mg 64mg Pumpkin pie
Iron 0.8mg 0.9mg Pumpkin pie
Magnesium 51mg 14mg Buckwheat
Phosphorus 70mg 81mg Pumpkin pie
Potassium 88mg 167mg Pumpkin pie
Sodium 4mg 239mg Buckwheat
Zinc 0.61mg 0.39mg Buckwheat
Copper 0.146mg 0.148mg Pumpkin pie
Manganese 0.403mg 0.227mg Buckwheat
Selenium 2.2µg 5.4µg Pumpkin pie
Vitamin A 0IU 3434IU Pumpkin pie
Vitamin A RAE 0µg 448µg Pumpkin pie
Vitamin E 0.09mg 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin B1 0.04mg 0.177mg Pumpkin pie
Vitamin B2 0.039mg 0.124mg Pumpkin pie
Vitamin B3 0.94mg 1.107mg Pumpkin pie
Vitamin B5 0.359mg 0.452mg Pumpkin pie
Vitamin B6 0.077mg 0.063mg Buckwheat
Folate 14µg 26µg Pumpkin pie
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 1.9µg 13.2µg Pumpkin pie
Tryptophan 0.049mg 0.048mg Buckwheat
Threonine 0.129mg 0.154mg Pumpkin pie
Isoleucine 0.127mg 0.158mg Pumpkin pie
Leucine 0.212mg 0.297mg Pumpkin pie
Lysine 0.172mg 0.192mg Pumpkin pie
Methionine 0.044mg 0.249mg Pumpkin pie
Phenylalanine 0.133mg 0.175mg Pumpkin pie
Valine 0.173mg 0.211mg Pumpkin pie
Histidine 0.079mg 0.088mg Pumpkin pie
Cholesterol 0mg 26mg Buckwheat
Saturated Fat 0.134g 1.988g Buckwheat
Monounsaturated Fat 0.188g 4.6g Pumpkin pie
Polyunsaturated fat 0.188g 1.77g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Pumpkin pie
Minerals Daily Need Coverage Score
24%
Buckwheat
26%
Pumpkin pie

Comparison summary

Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 17.98g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 235mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.854g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 8)

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.