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  6. Buckwheat vs. Spaghetti

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.

Infographic

Buckwheat vs Spaghetti 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
7
:
2
Spaghetti
Spaghetti
Contains more Iron +60%
Contains more Magnesium +183.3%
Contains more Phosphorus +20.7%
Contains more Potassium +100%
Contains more Zinc +19.6%
Contains more Copper +46%
Contains more Manganese +25.2%
Contains less Sodium -75%
Contains more Selenium +1100%
Equal in Calcium - 7
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Iron +60%
Contains more Magnesium +183.3%
Contains more Phosphorus +20.7%
Contains more Potassium +100%
Contains more Zinc +19.6%
Contains more Copper +46%
Contains more Manganese +25.2%
Contains less Sodium -75%
Contains more 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.
Buckwheat
Buckwheat
8
:
0
Spaghetti
Spaghetti
Contains more Vitamin E +50%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +220.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +100%
Contains more Vitamin K +∞%
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%
Spaghetti
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% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +135%
Contains more Vitamin B5 +220.5%
Contains more Vitamin B6 +57.1%
Contains more Folate +100%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Spaghetti
Spaghetti
Contains more Water +21.7%
Contains more Other +53.6%
Contains more Protein +71.6%
Contains more Fats +50%
Contains more Carbs +54.8%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Water +21.7%
Contains more Other +53.6%
Contains more Protein +71.6%
Contains more Fats +50%
Contains more Carbs +54.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Spaghetti
Spaghetti
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +43.5%
Contains more Polyunsaturated fat +73.4%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +43.5%
Contains more Polyunsaturated fat +73.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Spaghetti
Spaghetti
Contains more Sucrose +344.4%
Contains more Glucose +400%
Contains more Fructose +233.3%
Contains more Starch +∞%
Contains more Maltose +∞%
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
Spaghetti
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Sucrose +344.4%
Contains more Glucose +400%
Contains more Fructose +233.3%
Contains more Starch +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Spaghetti Opinion
Net carbs 17.24g 29.06g Spaghetti
Protein 3.38g 5.8g Spaghetti
Fats 0.62g 0.93g Spaghetti
Carbs 19.94g 30.86g Spaghetti
Calories 92kcal 158kcal Spaghetti
Starch 26.01g Spaghetti
Fructose 0.1g 0.03g Buckwheat
Sugar 0.9g 0.56g Spaghetti
Fiber 2.7g 1.8g Buckwheat
Calcium 7mg 7mg
Iron 0.8mg 0.5mg Buckwheat
Magnesium 51mg 18mg Buckwheat
Phosphorus 70mg 58mg Buckwheat
Potassium 88mg 44mg Buckwheat
Sodium 4mg 1mg Spaghetti
Zinc 0.61mg 0.51mg Buckwheat
Copper 0.146mg 0.1mg Buckwheat
Manganese 0.403mg 0.322mg Buckwheat
Selenium 2.2µg 26.4µg Spaghetti
Vitamin E 0.09mg 0.06mg Buckwheat
Vitamin B1 0.04mg 0.02mg Buckwheat
Vitamin B2 0.039mg 0.02mg Buckwheat
Vitamin B3 0.94mg 0.4mg Buckwheat
Vitamin B5 0.359mg 0.112mg Buckwheat
Vitamin B6 0.077mg 0.049mg Buckwheat
Folate 14µg 7µg Buckwheat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.083mg Spaghetti
Threonine 0.129mg 0.206mg Spaghetti
Isoleucine 0.127mg 0.228mg Spaghetti
Leucine 0.212mg 0.44mg Spaghetti
Lysine 0.172mg 0.133mg Buckwheat
Methionine 0.044mg 0.065mg Spaghetti
Phenylalanine 0.133mg 0.297mg Spaghetti
Valine 0.173mg 0.262mg Spaghetti
Histidine 0.079mg 0.132mg Spaghetti
Saturated Fat 0.134g 0.176g Buckwheat
Monounsaturated Fat 0.188g 0.131g Buckwheat
Polyunsaturated fat 0.188g 0.326g Spaghetti
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
24%
Buckwheat
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.34g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 2)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.