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Buckwheat vs. Turmeric — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and turmeric

  • The amount of manganese, iron, copper, fiber, potassium, magnesium, zinc, phosphorus, vitamin E, and calcium in turmeric is higher than in buckwheat.
  • Turmeric covers your daily need for manganese, 843% more than buckwheat.
  • Turmeric has a lower glycemic index. The glycemic index of turmeric is 0, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Spices, turmeric, ground.

Infographic

Buckwheat vs Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains less SodiumSodium -85.2%
Contains more MagnesiumMagnesium +307.8%
Contains more CalciumCalcium +2300%
Contains more PotassiumPotassium +2263.6%
Contains more IronIron +6775%
Contains more CopperCopper +790.4%
Contains more ZincZinc +637.7%
Contains more PhosphorusPhosphorus +327.1%
Contains more ManganeseManganese +4813.2%
Contains more SeleniumSelenium +181.8%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4822.2%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin B5Vitamin B5 +51%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +605.3%
Contains more FolateFolate +42.9%
Contains more CholineCholine +144.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more WaterWater +488.6%
Contains more ProteinProtein +186.4%
Contains more FatsFats +424.2%
Contains more CarbsCarbs +236.7%
Contains more OtherOther +1546.5%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +138.8%
Contains more Poly. FatPolyunsaturated fat +302.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +495%
Contains more GlucoseGlucose +90%
Contains more FructoseFructose +350%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Turmeric
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Turmeric DV% diff.
Manganese 0.403mg 19.8mg 843%
Iron 0.8mg 55mg 678%
Copper 0.146mg 1.3mg 128%
Fiber 2.7g 22.7g 80%
Potassium 88mg 2080mg 59%
Magnesium 51mg 208mg 37%
Zinc 0.61mg 4.5mg 35%
Phosphorus 70mg 299mg 33%
Vitamin E 0.09mg 4.43mg 29%
Carbs 19.94g 67.14g 16%
Calcium 7mg 168mg 16%
Protein 3.38g 9.68g 13%
Calories 92kcal 312kcal 11%
Vitamin K 1.9µg 13.4µg 10%
Vitamin B2 0.039mg 0.15mg 9%
Saturated fat 0.134g 1.838g 8%
Selenium 2.2µg 6.2µg 7%
Choline 20.1mg 49.2mg 5%
Polyunsaturated fat 0.188g 0.756g 4%
Fats 0.62g 3.25g 4%
Vitamin B5 0.359mg 0.542mg 4%
Vitamin B3 0.94mg 1.35mg 3%
Vitamin B1 0.04mg 0.058mg 2%
Vitamin B6 0.077mg 0.107mg 2%
Folate 14µg 20µg 2%
Sodium 4mg 27mg 1%
Monounsaturated fat 0.188g 0.449g 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 17.24g 44.44g N/A
Sugar 0.9g 3.21g N/A
Trans fat 0.056g N/A
Tryptophan 0.049mg 0.17mg 0%
Threonine 0.129mg 0.33mg 0%
Isoleucine 0.127mg 0.47mg 0%
Leucine 0.212mg 0.81mg 0%
Lysine 0.172mg 0.38mg 0%
Methionine 0.044mg 0.14mg 0%
Phenylalanine 0.133mg 0.53mg 0%
Valine 0.173mg 0.66mg 0%
Histidine 0.079mg 0.15mg 0%
Fructose 0.1g 0.45g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Turmeric
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Buckwheat
23%
Turmeric
Minerals Daily Need Coverage Score
24%
Buckwheat
575%
Turmeric

Comparison summary

Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Turmeric
Turmeric is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.31g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 1.704g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.