Buckwheat vs. Walnut — In-Depth Nutrition Comparison
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A recap on differences between buckwheat and walnut
- Buckwheat has less copper, manganese, phosphorus, vitamin B6, iron, magnesium, vitamin B1, zinc, and folate.
- Walnut covers your daily copper needs 160% more than buckwheat.
- Buckwheat has less saturated fat.
- The glycemic index of buckwheat is higher.
Food varieties used in this article are Buckwheat groats, roasted, cooked and Nuts, walnuts, english.
Infographic
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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 | +209.8% |
| Contains more CalciumCalcium | +1300% |
| Contains more PotassiumPotassium | +401.1% |
| Contains more IronIron | +263.8% |
| Contains more CopperCopper | +986.3% |
| Contains more ZincZinc | +406.6% |
| Contains more PhosphorusPhosphorus | +394.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +747.1% |
| Contains more SeleniumSelenium | +122.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +677.8% |
| Contains more Vitamin B1Vitamin B1 | +752.5% |
| Contains more Vitamin B2Vitamin B2 | +284.6% |
| Contains more Vitamin B3Vitamin B3 | +19.7% |
| Contains more Vitamin B5Vitamin B5 | +58.8% |
| Contains more Vitamin B6Vitamin B6 | +597.4% |
| Contains more Vitamin KVitamin K | +42.1% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +95% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +45.4% |
| Contains more WaterWater | +1758.2% |
| Contains more ProteinProtein | +350.6% |
| Contains more FatsFats | +10417.7% |
| Contains more OtherOther | +314% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +4651.6% |
| Contains more Poly. FatPolyunsaturated fat | +24992.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +150% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +507.5% |
~equal in
Fructose
~0.09g
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.188g | 47.174g | 313% |
| Copper | 0.146mg | 1.586mg | 160% |
| Manganese | 0.403mg | 3.414mg | 131% |
| Fats | 0.62g | 65.21g | 99% |
| Phosphorus | 70mg | 346mg | 39% |
| Vitamin B6 | 0.077mg | 0.537mg | 35% |
| Calories | 92kcal | 654kcal | 28% |
| Saturated fat | 0.134g | 6.126g | 27% |
| Iron | 0.8mg | 2.91mg | 26% |
| Vitamin B1 | 0.04mg | 0.341mg | 25% |
| Magnesium | 51mg | 158mg | 25% |
| Protein | 3.38g | 15.23g | 24% |
| Zinc | 0.61mg | 3.09mg | 23% |
| Monounsaturated fat | 0.188g | 8.933g | 22% |
| Folate | 14µg | 98µg | 21% |
| Fiber | 2.7g | 6.7g | 16% |
| Potassium | 88mg | 441mg | 10% |
| Calcium | 7mg | 98mg | 9% |
| Vitamin B2 | 0.039mg | 0.15mg | 9% |
| Selenium | 2.2µg | 4.9µg | 5% |
| Vitamin E | 0.09mg | 0.7mg | 4% |
| Vitamin B5 | 0.359mg | 0.57mg | 4% |
| Choline | 20.1mg | 39.2mg | 3% |
| Carbs | 19.94g | 13.71g | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Vitamin B3 | 0.94mg | 1.125mg | 1% |
| Vitamin K | 1.9µg | 2.7µg | 1% |
| Net carbs | 17.24g | 7.01g | N/A |
| Sugar | 0.9g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 4mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.049mg | 0.17mg | 0% |
| Threonine | 0.129mg | 0.596mg | 0% |
| Isoleucine | 0.127mg | 0.625mg | 0% |
| Leucine | 0.212mg | 1.17mg | 0% |
| Lysine | 0.172mg | 0.424mg | 0% |
| Methionine | 0.044mg | 0.236mg | 0% |
| Phenylalanine | 0.133mg | 0.711mg | 0% |
| Valine | 0.173mg | 0.753mg | 0% |
| Histidine | 0.079mg | 0.391mg | 0% |
| Fructose | 0.1g | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
24%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 5.992g)
Which food is cheaper?
Buckwheat is cheaper (difference - $2.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)