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  6. Buckwheat vs. Vanilla extract

Buckwheat vs. Vanilla extract — In-Depth Nutrition Comparison

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Significant differences between buckwheat and vanilla extract

  • Buckwheat is richer than vanilla extract in fiber, magnesium, phosphorus, iron, copper, manganese, and vitamin B5.
  • Buckwheat covers your daily fiber needs 11% more than vanilla extract.
  • Buckwheat has 12 times more phosphorus than vanilla extract. Buckwheat has 70mg of phosphorus, while vanilla extract has 6mg.
  • Buckwheat is lower in sugar.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Vanilla extract.

Infographic

Buckwheat vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +566.7%
Contains more CopperCopper +102.8%
Contains more ZincZinc +454.5%
Contains more PhosphorusPhosphorus +1066.7%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +75.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +68.2%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +121.2%
Contains more Vitamin B5Vitamin B5 +925.7%
Contains more Vitamin B6Vitamin B6 +196.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +143.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Vanilla extract DV% diff.
Fiber 2.7g 0g 11%
Calories 92kcal 288kcal 10%
Magnesium 51mg 12mg 9%
Iron 0.8mg 0.12mg 9%
Phosphorus 70mg 6mg 9%
Manganese 0.403mg 0.23mg 8%
Copper 0.146mg 0.072mg 8%
Protein 3.38g 0.06g 7%
Vitamin B5 0.359mg 0.035mg 6%
Zinc 0.61mg 0.11mg 5%
Choline 20.1mg 4%
Folate 14µg 0µg 4%
Vitamin B6 0.077mg 0.026mg 4%
Selenium 2.2µg 0µg 4%
Vitamin B2 0.039mg 0.095mg 4%
Vitamin B3 0.94mg 0.425mg 3%
Vitamin B1 0.04mg 0.011mg 2%
Potassium 88mg 148mg 2%
Carbs 19.94g 12.65g 2%
Vitamin K 1.9µg 0µg 2%
Vitamin E 0.09mg 0mg 1%
Polyunsaturated fat 0.188g 0.004g 1%
Fats 0.62g 0.06g 1%
Saturated fat 0.134g 0.01g 1%
Net carbs 17.24g 12.65g N/A
Calcium 7mg 11mg 0%
Sugar 0.9g 12.65g N/A
Sodium 4mg 9mg 0%
Monounsaturated fat 0.188g 0.01g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +5533.3%
Contains more FatsFats +933.3%
Contains more CarbsCarbs +57.6%
Contains more WaterWater +43.8%
Contains more OtherOther +7958.1%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +1780%
Contains more Poly. FatPolyunsaturated fat +4600%
Contains less Sat. FatSaturated fat -92.5%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.