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Buckwheat vs Wheat - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Wheat
Contains more Magnesium +60.4%
Contains more Copper +98.9%
Contains less Sodium -50%
Contains more Iron +60%
Contains more Calcium +88.9%
Contains more Zinc +73.3%
Contains more Phosphorus +46.4%
Equal in Potassium - 431
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 37% 6% 40% 174% 166% 48% 105% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 11% 37% 108% 83% 84% 153% 1%
Contains more Magnesium +60.4%
Contains more Copper +98.9%
Contains less Sodium -50%
Contains more Iron +60%
Contains more Calcium +88.9%
Contains more Zinc +73.3%
Contains more Phosphorus +46.4%
Equal in Potassium - 431

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Wheat
Contains more Vitamin B2 +251.2%
Contains more Vitamin B5 +31.9%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B6 +99.5%
Contains more Folate, total +43.3%
Equal in Vitamin B3 - 6.738
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total 0% 0% 0% 0% 21% 75% 106% 37% 32% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate, total 0% 0% 0% 0% 84% 22% 102% 29% 63% 0% 0% 33%
Contains more Vitamin B2 +251.2%
Contains more Vitamin B5 +31.9%
Contains more Vitamin B1 +314.9%
Contains more Vitamin B6 +99.5%
Contains more Folate, total +43.3%
Equal in Vitamin B3 - 6.738

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
24
Buckwheat
27
Wheat
Mineral Summary Score
71
Buckwheat
67
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
80%
Buckwheat
82%
Wheat
Carbohydrates
72%
Buckwheat
71%
Wheat
Fats
16%
Buckwheat
11%
Wheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Wheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Buckwheat Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.287g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Buckwheat Wheat Opinion
Calories 343 339 Buckwheat
Protein 13.25 13.68 Wheat
Fats 3.4 2.47 Buckwheat
Vitamin C 0 0
Carbs 71.5 71.13 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 3.52 Wheat
Calcium 18 34 Wheat
Potassium 460 431 Buckwheat
Magnesium 231 144 Buckwheat
Sugars
Fiber 10 Buckwheat
Copper 1.1 0.553 Buckwheat
Zinc 2.4 4.16 Wheat
Starch
Phosphorus 347 508 Wheat
Sodium 1 2 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.419 Wheat
Vitamin B2 0.425 0.121 Buckwheat
Vitamin B3 7.02 6.738 Buckwheat
Vitamin B5 1.233 0.935 Buckwheat
Vitamin B6 0.21 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate, total 30 43 Wheat
Trans Fat
Saturated Fat 0.741 0.454 Wheat
Monounsaturated Fat 1.04 0.344 Buckwheat
Polyunsaturated fat 1.039 0.978 Buckwheat
Tryptophan 0.192 0.176 Buckwheat
Threonine 0.506 0.366 Buckwheat
Isoleucine 0.498 0.533 Wheat
Leucine 0.832 0.934 Wheat
Lysine 0.672 0.303 Buckwheat
Methionine 0.172 0.221 Wheat
Phenylalanine 0.52 0.681 Wheat
Valine 0.678 0.594 Buckwheat
Histidine 0.309 0.322 Wheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.