Buckwheat vs. Rye — In-Depth Nutrition Comparison
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Important differences between buckwheat and rye
- Rye has more manganese, fiber, phosphorus, copper, vitamin B1, iron, vitamin B5, selenium, vitamin B3, and zinc than buckwheat.
- Rye's daily need coverage for manganese is 95% more.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of rye is 34.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Rye grain.
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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.
| Contains more MagnesiumMagnesium | +115.7% |
| Contains more CalciumCalcium | +242.9% |
| Contains more PotassiumPotassium | +479.5% |
| Contains more IronIron | +228.8% |
| Contains more CopperCopper | +151.4% |
| Contains more ZincZinc | +334.4% |
| Contains more PhosphorusPhosphorus | +374.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +539.5% |
| Contains more SeleniumSelenium | +531.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +844.4% |
| Contains more Vitamin B1Vitamin B1 | +690% |
| Contains more Vitamin B2Vitamin B2 | +543.6% |
| Contains more Vitamin B3Vitamin B3 | +354.3% |
| Contains more Vitamin B5Vitamin B5 | +305.6% |
| Contains more Vitamin B6Vitamin B6 | +281.8% |
| Contains more Vitamin KVitamin K | +210.5% |
| Contains more FolateFolate | +171.4% |
| Contains more CholineCholine | +51.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.403mg | 2.577mg | 95% |
| Fiber | 2.7g | 15.1g | 50% |
| Phosphorus | 70mg | 332mg | 37% |
| Copper | 0.146mg | 0.367mg | 25% |
| Iron | 0.8mg | 2.63mg | 23% |
| Vitamin B1 | 0.04mg | 0.316mg | 23% |
| Vitamin B5 | 0.359mg | 1.456mg | 22% |
| Vitamin B3 | 0.94mg | 4.27mg | 21% |
| Selenium | 2.2µg | 13.9µg | 21% |
| Carbs | 19.94g | 75.86g | 19% |
| Zinc | 0.61mg | 2.65mg | 19% |
| Vitamin B6 | 0.077mg | 0.294mg | 17% |
| Vitamin B2 | 0.039mg | 0.251mg | 16% |
| Magnesium | 51mg | 110mg | 14% |
| Protein | 3.38g | 10.34g | 14% |
| Calories | 92kcal | 338kcal | 12% |
| Potassium | 88mg | 510mg | 12% |
| Folate | 14µg | 38µg | 6% |
| Vitamin E | 0.09mg | 0.85mg | 5% |
| Polyunsaturated fat | 0.188g | 0.767g | 4% |
| Vitamin K | 1.9µg | 5.9µg | 3% |
| Calcium | 7mg | 24mg | 2% |
| Fats | 0.62g | 1.63g | 2% |
| Choline | 20.1mg | 30.4mg | 2% |
| Net carbs | 17.24g | 60.76g | N/A |
| Sugar | 0.9g | 0.98g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.134g | 0.197g | 0% |
| Monounsaturated fat | 0.188g | 0.208g | 0% |
| Tryptophan | 0.049mg | 0.108mg | 0% |
| Threonine | 0.129mg | 0.289mg | 0% |
| Isoleucine | 0.127mg | 0.208mg | 0% |
| Leucine | 0.212mg | 0.563mg | 0% |
| Lysine | 0.172mg | 0.286mg | 0% |
| Methionine | 0.044mg | 0.153mg | 0% |
| Phenylalanine | 0.133mg | 0.435mg | 0% |
| Valine | 0.173mg | 0.317mg | 0% |
| Histidine | 0.079mg | 0.189mg | 0% |
| Fructose | 0.1g | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +613.5% |
| Contains more ProteinProtein | +205.9% |
| Contains more FatsFats | +162.9% |
| Contains more CarbsCarbs | +280.4% |
| Contains more OtherOther | +265.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32% |
| Contains more Mono. FatMonounsaturated fat | +10.6% |
| Contains more Poly. FatPolyunsaturated fat | +308% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +25% |
| Contains more SucroseSucrose | +77.5% |
~equal in
Starch
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~equal in
Fructose
~0.11g
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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