Buckwheat vs. Spread — In-Depth Nutrition Comparison
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Summary of differences between buckwheat and spread
- Buckwheat has more manganese, magnesium, and fiber, while spread has more vitamin B12, selenium, vitamin E, and vitamin B1.
- Spread covers your daily need for vitamin B12, 47% more than buckwheat.
- Buckwheat contains 16 times more manganese than spread. While buckwheat contains 0.403mg of manganese, spread contains only 0.026mg.
- The amount of saturated fat in buckwheat is lower.
- Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of buckwheat is 51.
These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Sandwich spread, pork, beef.
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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 | +537.5% |
| Contains more CopperCopper | +12.3% |
| Contains more PhosphorusPhosphorus | +18.6% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +1450% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +25% |
| Contains more ZincZinc | +67.2% |
| Contains more SeleniumSelenium | +340.9% |
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 KVitamin K | +18.8% |
| Contains more FolateFolate | +600% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1833.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +330% |
| Contains more Vitamin B2Vitamin B2 | +243.6% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin B5Vitamin B5 | +19.8% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +210% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 4mg | 1013mg | 44% |
| Saturated fat | 0.134g | 5.977g | 27% |
| Fats | 0.62g | 17.34g | 26% |
| Monounsaturated fat | 0.188g | 7.584g | 18% |
| Polyunsaturated fat | 0.188g | 2.565g | 16% |
| Manganese | 0.403mg | 0.026mg | 16% |
| Selenium | 2.2µg | 9.7µg | 14% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin B1 | 0.04mg | 0.172mg | 11% |
| Vitamin E | 0.09mg | 1.74mg | 11% |
| Magnesium | 51mg | 8mg | 10% |
| Fiber | 2.7g | 0.2g | 10% |
| Protein | 3.38g | 7.66g | 9% |
| Choline | 20.1mg | 62.3mg | 8% |
| Vitamin B2 | 0.039mg | 0.134mg | 7% |
| Calories | 92kcal | 235kcal | 7% |
| Vitamin B3 | 0.94mg | 1.73mg | 5% |
| Zinc | 0.61mg | 1.02mg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Folate | 14µg | 2µg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Carbs | 19.94g | 11.94g | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B6 | 0.077mg | 0.12mg | 3% |
| Copper | 0.146mg | 0.13mg | 2% |
| Phosphorus | 70mg | 59mg | 2% |
| Calcium | 7mg | 12mg | 1% |
| Potassium | 88mg | 110mg | 1% |
| Vitamin B5 | 0.359mg | 0.43mg | 1% |
| Net carbs | 17.24g | 11.74g | N/A |
| Iron | 0.8mg | 0.79mg | 0% |
| Sugar | 0.9g | 0g | N/A |
| Vitamin K | 1.9µg | 1.6µg | 0% |
| Tryptophan | 0.049mg | 0.082mg | 0% |
| Threonine | 0.129mg | 0.334mg | 0% |
| Isoleucine | 0.127mg | 0.334mg | 0% |
| Leucine | 0.212mg | 0.6mg | 0% |
| Lysine | 0.172mg | 0.663mg | 0% |
| Methionine | 0.044mg | 0.196mg | 0% |
| Phenylalanine | 0.133mg | 0.301mg | 0% |
| Valine | 0.173mg | 0.356mg | 0% |
| Histidine | 0.079mg | 0.279mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +67% |
| Contains more WaterWater | +25.5% |
| Contains more ProteinProtein | +126.6% |
| Contains more FatsFats | +2696.8% |
| Contains more OtherOther | +546.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +3934% |
| Contains more Poly. FatPolyunsaturated fat | +1264.4% |