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 more MagnesiumMagnesium | +183.3% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +60% |
| Contains more CopperCopper | +46% |
| Contains more ZincZinc | +19.6% |
| Contains more PhosphorusPhosphorus | +20.7% |
| Contains more ManganeseManganese | +25.2% |
| Contains less SodiumSodium | -75% |
| Contains more SeleniumSelenium | +1100% |
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.
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +95% |
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B5Vitamin B5 | +220.5% |
| Contains more Vitamin B6Vitamin B6 | +57.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +214.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +53.6% |
| Contains more ProteinProtein | +71.6% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +54.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.9% |
| Contains more Mono. FatMonounsaturated fat | +43.5% |
| Contains more Poly. FatPolyunsaturated fat | +73.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +344.4% |
| Contains more GlucoseGlucose | +400% |
| Contains more FructoseFructose | +233.3% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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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
| Nutrient | |
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DV% diff. |
| Selenium | 2.2µg | 26.4µg | 44% |
| Starch | 26.01g | 11% | |
| Magnesium | 51mg | 18mg | 8% |
| Copper | 0.146mg | 0.1mg | 5% |
| Protein | 3.38g | 5.8g | 5% |
| Vitamin B5 | 0.359mg | 0.112mg | 5% |
| Manganese | 0.403mg | 0.322mg | 4% |
| Carbs | 19.94g | 30.86g | 4% |
| Iron | 0.8mg | 0.5mg | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Vitamin B3 | 0.94mg | 0.4mg | 3% |
| Calories | 92kcal | 158kcal | 3% |
| Vitamin B1 | 0.04mg | 0.02mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Phosphorus | 70mg | 58mg | 2% |
| Folate | 14µg | 7µg | 2% |
| Choline | 20.1mg | 6.4mg | 2% |
| Vitamin B6 | 0.077mg | 0.049mg | 2% |
| Polyunsaturated fat | 0.188g | 0.326g | 1% |
| Vitamin B2 | 0.039mg | 0.02mg | 1% |
| Zinc | 0.61mg | 0.51mg | 1% |
| Potassium | 88mg | 44mg | 1% |
| Fats | 0.62g | 0.93g | 0% |
| Net carbs | 17.24g | 29.06g | N/A |
| Calcium | 7mg | 7mg | 0% |
| Sugar | 0.9g | 0.56g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Vitamin E | 0.09mg | 0.06mg | 0% |
| Saturated fat | 0.134g | 0.176g | 0% |
| Monounsaturated fat | 0.188g | 0.131g | 0% |
| Tryptophan | 0.049mg | 0.083mg | 0% |
| Threonine | 0.129mg | 0.206mg | 0% |
| Isoleucine | 0.127mg | 0.228mg | 0% |
| Leucine | 0.212mg | 0.44mg | 0% |
| Lysine | 0.172mg | 0.133mg | 0% |
| Methionine | 0.044mg | 0.065mg | 0% |
| Phenylalanine | 0.133mg | 0.297mg | 0% |
| Valine | 0.173mg | 0.262mg | 0% |
| Histidine | 0.079mg | 0.132mg | 0% |
| Fructose | 0.1g | 0.03g | 0% |
| Omega-3 - ALA | 0.024g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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)