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  6. Buckwheat vs. Soft serve

Buckwheat vs. Soft serve — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Soft serve?

  • Buckwheat is richer in Manganese, Copper, Magnesium, and Fiber, yet Soft serve is richer in Vitamin B12, Vitamin A RAE, Calcium, and Vitamin B2.
  • Soft serve's daily need coverage for Saturated Fat is 37% higher.
  • Buckwheat has 81 times more Manganese than Soft serve. Buckwheat has 0.403mg of Manganese, while Soft serve has 0.005mg.
  • Buckwheat contains less Saturated Fat.

We used Buckwheat groats, roasted, cooked and Ice cream, soft serve, chocolate types in this comparison.

Infographic

Buckwheat vs Soft serve 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
6
:
4
Soft serve
Soft serve
Contains more Iron +281%
Contains more Magnesium +325%
Contains less Sodium -93.4%
Contains more Zinc +17.3%
Contains more Copper +386.7%
Contains more Manganese +7960%
Contains more Calcium +1771.4%
Contains more Phosphorus +65.7%
Contains more Potassium +101.1%
Contains more Selenium +36.4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Soft serve
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 8% 9% 50% 16% 8% 15% 10% 1% 17%
Contains more Iron +281%
Contains more Magnesium +325%
Contains less Sodium -93.4%
Contains more Zinc +17.3%
Contains more Copper +386.7%
Contains more Manganese +7960%
Contains more Calcium +1771.4%
Contains more Phosphorus +65.7%
Contains more Potassium +101.1%
Contains more Selenium +36.4%

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
4
:
8
Soft serve
Soft serve
Contains more Vitamin B3 +889.5%
Contains more Vitamin B6 +60.4%
Contains more Folate +55.6%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +577.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B12 +∞%
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%
Soft serve
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 13% 21% 3% 13% 42% 2% 31% 12% 7% 63% 3%
Contains more Vitamin B3 +889.5%
Contains more Vitamin B6 +60.4%
Contains more Folate +55.6%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +577.8%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Soft serve
Soft serve
Contains more Water +26.5%
Contains more Protein +21.3%
Contains more Fats +1996.8%
Contains more Carbs +11.3%
Contains more Other +109.3%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Soft serve
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more Water +26.5%
Contains more Protein +21.3%
Contains more Fats +1996.8%
Contains more Carbs +11.3%
Contains more Other +109.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Soft serve
Soft serve
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +1756.4%
Contains more Polyunsaturated fat +144.7%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Soft serve
65% 31% 4%
Saturated Fat: 7.46 g
Monounsaturated Fat: 3.49 g
Polyunsaturated fat: 0.46 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +1756.4%
Contains more Polyunsaturated fat +144.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Soft serve
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Soft serve Opinion
Net carbs 17.24g 21.5g Soft serve
Protein 3.38g 4.1g Soft serve
Fats 0.62g 13g Soft serve
Carbs 19.94g 22.2g Soft serve
Calories 92kcal 222kcal Soft serve
Fructose 0.1g Buckwheat
Sugar 0.9g 21.16g Buckwheat
Fiber 2.7g 0.7g Buckwheat
Calcium 7mg 131mg Soft serve
Iron 0.8mg 0.21mg Buckwheat
Magnesium 51mg 12mg Buckwheat
Phosphorus 70mg 116mg Soft serve
Potassium 88mg 177mg Soft serve
Sodium 4mg 61mg Buckwheat
Zinc 0.61mg 0.52mg Buckwheat
Copper 0.146mg 0.03mg Buckwheat
Manganese 0.403mg 0.005mg Buckwheat
Selenium 2.2µg 3µg Soft serve
Vitamin A 0IU 589IU Soft serve
Vitamin A RAE 0µg 162µg Soft serve
Vitamin E 0.09mg 0.61mg Soft serve
Vitamin D 0IU 29IU Soft serve
Vitamin D 0µg 0.7µg Soft serve
Vitamin C 0mg 0.8mg Soft serve
Vitamin B1 0.04mg 0.049mg Soft serve
Vitamin B2 0.039mg 0.182mg Soft serve
Vitamin B3 0.94mg 0.095mg Buckwheat
Vitamin B5 0.359mg 0.506mg Soft serve
Vitamin B6 0.077mg 0.048mg Buckwheat
Folate 14µg 9µg Buckwheat
Vitamin B12 0µg 0.5µg Soft serve
Vitamin K 1.9µg 0.9µg Buckwheat
Tryptophan 0.049mg 0.048mg Buckwheat
Threonine 0.129mg 0.169mg Soft serve
Isoleucine 0.127mg 0.215mg Soft serve
Leucine 0.212mg 0.353mg Soft serve
Lysine 0.172mg 0.296mg Soft serve
Methionine 0.044mg 0.091mg Soft serve
Phenylalanine 0.133mg 0.176mg Soft serve
Valine 0.173mg 0.241mg Soft serve
Histidine 0.079mg 0.099mg Soft serve
Cholesterol 0mg 91mg Buckwheat
Saturated Fat 0.134g 7.46g Buckwheat
Monounsaturated Fat 0.188g 3.49g Soft serve
Polyunsaturated fat 0.188g 0.46g Soft serve

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
24%
Buckwheat
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $2.4)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 20.26g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 7.326g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 28)
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.

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.