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  6. Buckwheat vs. Shortbread

Buckwheat vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between buckwheat and shortbread

  • Buckwheat has more magnesium; however, shortbread is richer in iron, vitamin B1, vitamin B2, folate, vitamin E, vitamin B3, and vitamin K.
  • Shortbread's daily need coverage for saturated fat is 40% more.
  • Buckwheat contains 4 times more magnesium than shortbread. Buckwheat contains 51mg of magnesium, while shortbread contains 14mg.
  • Buckwheat contains less saturated fat.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of buckwheat is 51.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Cookies, shortbread, commercially prepared, plain.

Infographic

Buckwheat vs Shortbread 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.
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +264.3%
Contains more CopperCopper +62.2%
Contains more ZincZinc +24.5%
Contains less SodiumSodium -98.9%
Contains more CalciumCalcium +85.7%
Contains more IronIron +272.5%
Contains more SeleniumSelenium +181.8%
~equal in Potassium ~88mg
~equal in Phosphorus ~66mg
~equal in Manganese ~0.393mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B5Vitamin B5 +11.8%
Contains more CholineCholine +2133.3%
Contains more Vitamin EVitamin E +2611.1%
Contains more Vitamin B1Vitamin B1 +782.5%
Contains more Vitamin B2Vitamin B2 +705.1%
Contains more Vitamin B3Vitamin B3 +248.4%
Contains more Vitamin KVitamin K +478.9%
Contains more FolateFolate +478.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Shortbread DV% diff.
Polyunsaturated fat 0.188g 8.326g 54%
Fats 0.62g 26.22g 39%
Saturated fat 0.134g 8.105g 36%
Iron 0.8mg 2.98mg 27%
Vitamin B1 0.04mg 0.353mg 26%
Calories 92kcal 514kcal 21%
Vitamin B2 0.039mg 0.314mg 21%
Folate 14µg 81µg 17%
Starch 40.47g 17%
Monounsaturated fat 0.188g 6.708g 16%
Vitamin E 0.09mg 2.44mg 16%
Sodium 4mg 353mg 15%
Carbs 19.94g 63.78g 15%
Vitamin B3 0.94mg 3.275mg 15%
Magnesium 51mg 14mg 9%
Vitamin K 1.9µg 11µg 8%
Selenium 2.2µg 6.2µg 7%
Copper 0.146mg 0.09mg 6%
Fiber 2.7g 1.3g 6%
Protein 3.38g 5.37g 4%
Choline 20.1mg 0.9mg 3%
Phosphorus 70mg 66mg 1%
Zinc 0.61mg 0.49mg 1%
Vitamin B5 0.359mg 0.321mg 1%
Calcium 7mg 13mg 1%
Net carbs 17.24g 62.48g N/A
Potassium 88mg 88mg 0%
Sugar 0.9g 21.65g N/A
Manganese 0.403mg 0.393mg 0%
Vitamin B6 0.077mg 0.071mg 0%
Trans fat 0.714g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2000.8%
Contains more ProteinProtein +58.9%
Contains more FatsFats +4129%
Contains more CarbsCarbs +219.9%
Contains more OtherOther +139.5%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +3468.1%
Contains more Poly. FatPolyunsaturated fat +4328.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +5147.5%
Contains more GlucoseGlucose +80%
Contains more FructoseFructose +200%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.