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  6. Buckwheat vs. Sweet roll

Buckwheat vs. Sweet roll — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and sweet roll?

  • Buckwheat has less selenium, vitamin B1, vitamin B2, folate, vitamin E, iron, and vitamin B3 than sweet roll.
  • Sweet roll's daily need coverage for selenium is 27% higher.
  • Buckwheat contains less saturated fat.
  • Sweet roll has a lower glycemic index than buckwheat.

We used Buckwheat groats, roasted, cooked and Sweet rolls, cinnamon, commercially prepared with raisins types in this comparison.

Infographic

Buckwheat vs Sweet roll 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +200%
Contains more CopperCopper +65.9%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +34.3%
Contains more CalciumCalcium +928.6%
Contains more PotassiumPotassium +26.1%
Contains more IronIron +100%
Contains more SeleniumSelenium +672.7%
~equal in Zinc ~0.59mg
~equal in Phosphorus ~76mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2111.1%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B2Vitamin B2 +579.5%
Contains more Vitamin B3Vitamin B3 +153.6%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +131.6%
Contains more FolateFolate +414.3%
Contains more CholineCholine +105.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Sweet roll DV% diff.
Polyunsaturated fat 0.188g 7.473g 49%
Selenium 2.2µg 17µg 27%
Fats 0.62g 16.4g 24%
Vitamin B1 0.04mg 0.324mg 24%
Cholesterol 0mg 66mg 22%
Vitamin B2 0.039mg 0.265mg 17%
Folate 14µg 72µg 15%
Calories 92kcal 372kcal 14%
Sodium 4mg 304mg 13%
Saturated fat 0.134g 3.079g 13%
Vitamin E 0.09mg 1.99mg 13%
Monounsaturated fat 0.188g 4.797g 12%
Iron 0.8mg 1.6mg 10%
Carbs 19.94g 50.9g 10%
Vitamin B3 0.94mg 2.384mg 9%
Magnesium 51mg 17mg 8%
Calcium 7mg 72mg 7%
Vitamin A 0µg 62µg 7%
Protein 3.38g 6.2g 6%
Vitamin B12 0µg 0.14µg 6%
Copper 0.146mg 0.088mg 6%
Manganese 0.403mg 0.3mg 4%
Choline 20.1mg 41.3mg 4%
Vitamin K 1.9µg 4.4µg 2%
Vitamin C 0mg 2mg 2%
Vitamin B6 0.077mg 0.107mg 2%
Potassium 88mg 111mg 1%
Vitamin B5 0.359mg 0.406mg 1%
Fiber 2.7g 2.4g 1%
Phosphorus 70mg 76mg 1%
Net carbs 17.24g 48.5g N/A
Sugar 0.9g 31.73g N/A
Zinc 0.61mg 0.59mg 0%
Tryptophan 0.049mg 0.074mg 0%
Threonine 0.129mg 0.211mg 0%
Isoleucine 0.127mg 0.259mg 0%
Leucine 0.212mg 0.458mg 0%
Lysine 0.172mg 0.243mg 0%
Methionine 0.044mg 0.117mg 0%
Phenylalanine 0.133mg 0.3mg 0%
Valine 0.173mg 0.291mg 0%
Histidine 0.079mg 0.145mg 0%
Fructose 0.1g 0%
Omega-3 - DHA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +205%
Contains more ProteinProtein +83.4%
Contains more FatsFats +2545.2%
Contains more CarbsCarbs +155.3%
Contains more OtherOther +295.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +2451.6%
Contains more Poly. FatPolyunsaturated fat +3875%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.