Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Spaghetti - In-Depth Nutrition Comparison

Compare

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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +157.1%
Contains more Iron +340%
Contains more Magnesium +1183.3%
Contains more Phosphorus +498.3%
Contains more Potassium +945.5%
Contains more Zinc +370.6%
Contains more Copper +1000%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 19% 13% 25% 4% 1% 14% 34%
Contains more Calcium +157.1%
Contains more Iron +340%
Contains more Magnesium +1183.3%
Contains more Phosphorus +498.3%
Contains more Potassium +945.5%
Contains more Zinc +370.6%
Contains more Copper +1000%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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 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%

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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Spaghetti Opinion
Net carbs 61.5g 29.06g Buckwheat
Protein 13.25g 5.8g Buckwheat
Fats 3.4g 0.93g Buckwheat
Carbs 71.5g 30.86g Buckwheat
Calories 343kcal 158kcal Buckwheat
Starch g 26.01g Spaghetti
Fructose g 0.03g Spaghetti
Sugar g 0.56g Buckwheat
Fiber 10g 1.8g Buckwheat
Calcium 18mg 7mg Buckwheat
Iron 2.2mg 0.5mg Buckwheat
Magnesium 231mg 18mg Buckwheat
Phosphorus 347mg 58mg Buckwheat
Potassium 460mg 44mg Buckwheat
Sodium 1mg 1mg
Zinc 2.4mg 0.51mg Buckwheat
Copper 1.1mg 0.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.06mg Spaghetti
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.02mg Buckwheat
Vitamin B2 0.425mg 0.02mg Buckwheat
Vitamin B3 7.02mg 0.4mg Buckwheat
Vitamin B5 1.233mg 0.112mg Buckwheat
Vitamin B6 0.21mg 0.049mg Buckwheat
Folate 30µg 7µg Buckwheat
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Spaghetti
Tryptophan 0.192mg 0.083mg Buckwheat
Threonine 0.506mg 0.206mg Buckwheat
Isoleucine 0.498mg 0.228mg Buckwheat
Leucine 0.832mg 0.44mg Buckwheat
Lysine 0.672mg 0.133mg Buckwheat
Methionine 0.172mg 0.065mg Buckwheat
Phenylalanine 0.52mg 0.297mg Buckwheat
Valine 0.678mg 0.262mg Buckwheat
Histidine 0.309mg 0.132mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.176g Spaghetti
Monounsaturated Fat 1.04g 0.131g Buckwheat
Polyunsaturated fat 1.039g 0.326g Buckwheat

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

People also compare

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

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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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/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.