Buckwheat vs. Spaghetti — In-Depth Nutrition Comparison
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Differences between Buckwheat and Spaghetti
- Buckwheat is higher in Magnesium, and Copper, however, Spaghetti is richer in Selenium.
- Spaghetti's daily need coverage for Selenium is 44% higher.
- Buckwheat has 3 times more Choline than Spaghetti. While Buckwheat has 20.1mg of Choline, Spaghetti has only 6.4mg.
The food types used in this comparison are Buckwheat groats, roasted, cooked and Pasta, cooked, unenriched, without added salt.
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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
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Iron
+60%
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Magnesium
+183.3%
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Phosphorus
+20.7%
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Potassium
+100%
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Zinc
+19.6%
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Copper
+46%
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Manganese
+25.2%
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Sodium
-75%
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Selenium
+1100%
Equal in Calcium - 7
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Iron
+60%
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Magnesium
+183.3%
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Phosphorus
+20.7%
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Potassium
+100%
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Zinc
+19.6%
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Copper
+46%
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Manganese
+25.2%
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Sodium
-75%
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Selenium
+1100%
Equal in Calcium - 7
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.
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Vitamin E
+50%
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Vitamin B1
+100%
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Vitamin B2
+95%
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Vitamin B3
+135%
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Vitamin B5
+220.5%
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Vitamin B6
+57.1%
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Folate
+100%
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Vitamin K
+∞%
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Vitamin E
+50%
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Vitamin B1
+100%
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Vitamin B2
+95%
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Vitamin B3
+135%
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Vitamin B5
+220.5%
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Vitamin B6
+57.1%
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Folate
+100%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+21.7%
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Other
+53.6%
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Protein
+71.6%
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Fats
+50%
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Carbs
+54.8%
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Water
+21.7%
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Other
+53.6%
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Protein
+71.6%
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Fats
+50%
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Carbs
+54.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-23.9%
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Monounsaturated Fat
+43.5%
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Polyunsaturated fat
+73.4%
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Saturated Fat
-23.9%
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Monounsaturated Fat
+43.5%
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Polyunsaturated fat
+73.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+344.4%
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Glucose
+400%
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Fructose
+233.3%
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Starch
+∞%
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Maltose
+∞%
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Sucrose
+344.4%
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Glucose
+400%
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Fructose
+233.3%
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Starch
+∞%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Saturated Fat |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
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Opinion |
Net carbs | 17.24g | 29.06g |
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Protein | 3.38g | 5.8g |
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Fats | 0.62g | 0.93g |
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Carbs | 19.94g | 30.86g |
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Calories | 92kcal | 158kcal |
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Starch | 26.01g |
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Fructose | 0.1g | 0.03g |
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Sugar | 0.9g | 0.56g |
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Fiber | 2.7g | 1.8g |
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Calcium | 7mg | 7mg | |
Iron | 0.8mg | 0.5mg |
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Magnesium | 51mg | 18mg |
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Phosphorus | 70mg | 58mg |
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Potassium | 88mg | 44mg |
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Sodium | 4mg | 1mg |
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Zinc | 0.61mg | 0.51mg |
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Copper | 0.146mg | 0.1mg |
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Manganese | 0.403mg | 0.322mg |
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Selenium | 2.2µg | 26.4µg |
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Vitamin E | 0.09mg | 0.06mg |
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Vitamin B1 | 0.04mg | 0.02mg |
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Vitamin B2 | 0.039mg | 0.02mg |
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Vitamin B3 | 0.94mg | 0.4mg |
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Vitamin B5 | 0.359mg | 0.112mg |
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Vitamin B6 | 0.077mg | 0.049mg |
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Folate | 14µg | 7µg |
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Vitamin K | 1.9µg | 0µg |
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Tryptophan | 0.049mg | 0.083mg |
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Threonine | 0.129mg | 0.206mg |
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Isoleucine | 0.127mg | 0.228mg |
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Leucine | 0.212mg | 0.44mg |
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Lysine | 0.172mg | 0.133mg |
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Methionine | 0.044mg | 0.065mg |
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Phenylalanine | 0.133mg | 0.297mg |
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Valine | 0.173mg | 0.262mg |
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Histidine | 0.079mg | 0.132mg |
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Saturated Fat | 0.134g | 0.176g |
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Monounsaturated Fat | 0.188g | 0.131g |
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Polyunsaturated fat | 0.188g | 0.326g |
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Omega-3 - ALA | 0.024g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

3%

Minerals Daily Need Coverage Score
24%

30%

Comparison summary
Which food is lower in Sugar?

Spaghetti is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?

Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?

Spaghetti is lower in glycemic index (difference - 2)
Which food is cheaper?

Spaghetti is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?

Buckwheat is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?

Buckwheat is relatively richer in minerals
Which food is richer in vitamins?

Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)