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Buckwheat vs Spaghetti - In-Depth Nutrition Comparison

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How are Buckwheat and Spaghetti different?

  • Buckwheat is higher in Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Fiber, Vitamin B2, Vitamin B5, and Iron, however Spaghetti is richer in Selenium.
  • Daily need coverage for Copper from Buckwheat is 111% higher.
  • Buckwheat contains 21 times more Vitamin B2 than Spaghetti. While Buckwheat contains 0.425mg of Vitamin B2, Spaghetti contains only 0.02mg.

Buckwheat and Pasta, cooked, unenriched, without added salt are the varieties used in this article.

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Buckwheat vs Spaghetti infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +340%
Contains more Calcium +157.1%
Contains more Potassium +945.5%
Contains more Magnesium +1183.3%
Contains more Copper +1000%
Contains more Zinc +370.6%
Contains more Phosphorus +498.3%
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 19% 3% 4% 13% 34% 14% 25% 1%
Contains more Iron +340%
Contains more Calcium +157.1%
Contains more Potassium +945.5%
Contains more Magnesium +1183.3%
Contains more Copper +1000%
Contains more Zinc +370.6%
Contains more Phosphorus +498.3%
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +1000.9%
Contains more Vitamin B6 +328.6%
Contains more Folate +328.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 5% 5% 8% 7% 12% 0% 0% 6%
Contains more Vitamin B1 +405%
Contains more Vitamin B2 +2025%
Contains more Vitamin B3 +1655%
Contains more Vitamin B5 +1000.9%
Contains more Vitamin B6 +328.6%
Contains more Folate +328.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
3
Spaghetti
Mineral Summary Score
109
Buckwheat
14
Spaghetti

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
35%
Spaghetti
Carbohydrates
72%
Buckwheat
31%
Spaghetti
Fats
16%
Buckwheat
4%
Spaghetti

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Spaghetti
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 0.565g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 5)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.56g)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

All nutrients comparison - raw data values

Nutrient Buckwheat Spaghetti Opinion
Calories 343 158 Buckwheat
Protein 13.25 5.8 Buckwheat
Fats 3.4 0.93 Buckwheat
Vitamin C 0 0
Carbs 71.5 30.86 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 0.5 Buckwheat
Calcium 18 7 Buckwheat
Potassium 460 44 Buckwheat
Magnesium 231 18 Buckwheat
Sugar 0.56 Buckwheat
Fiber 10 1.8 Buckwheat
Copper 1.1 0.1 Buckwheat
Zinc 2.4 0.51 Buckwheat
Starch 26.01 Spaghetti
Phosphorus 347 58 Buckwheat
Sodium 1 1
Vitamin A 0 0
Vitamin E 0.06 Spaghetti
Vitamin D 0 0
Vitamin B1 0.101 0.02 Buckwheat
Vitamin B2 0.425 0.02 Buckwheat
Vitamin B3 7.02 0.4 Buckwheat
Vitamin B5 1.233 0.112 Buckwheat
Vitamin B6 0.21 0.049 Buckwheat
Vitamin B12 0 0
Vitamin K 0 Spaghetti
Folate 30 7 Buckwheat
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.176 Spaghetti
Monounsaturated Fat 1.04 0.131 Buckwheat
Polyunsaturated fat 1.039 0.326 Buckwheat
Tryptophan 0.192 0.083 Buckwheat
Threonine 0.506 0.206 Buckwheat
Isoleucine 0.498 0.228 Buckwheat
Leucine 0.832 0.44 Buckwheat
Lysine 0.672 0.133 Buckwheat
Methionine 0.172 0.065 Buckwheat
Phenylalanine 0.52 0.297 Buckwheat
Valine 0.678 0.262 Buckwheat
Histidine 0.309 0.132 Buckwheat
Fructose 0.03 Spaghetti

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/170286/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.