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Buckwheat vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and wheat ?

  • Buckwheat has less selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B1, vitamin B6, and magnesium than wheat .
  • Wheat 's daily need coverage for selenium is 159% higher.

We used Buckwheat groats, roasted, cooked and Wheat, durum types in this comparison.

Infographic

Buckwheat vs Wheat 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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +182.4%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +389.8%
Contains more IronIron +340%
Contains more CopperCopper +278.8%
Contains more ZincZinc +582%
Contains more PhosphorusPhosphorus +625.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +647.4%
Contains more SeleniumSelenium +3963.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +947.5%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +616.8%
Contains more Vitamin B5Vitamin B5 +160.4%
Contains more Vitamin B6Vitamin B6 +444.2%
Contains more FolateFolate +207.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Wheat DV% diff.
Selenium 2.2µg 89.4µg 159%
Manganese 0.403mg 3.012mg 113%
Phosphorus 70mg 508mg 63%
Copper 0.146mg 0.553mg 45%
Vitamin B3 0.94mg 6.738mg 36%
Iron 0.8mg 3.52mg 34%
Zinc 0.61mg 4.16mg 32%
Vitamin B1 0.04mg 0.419mg 32%
Vitamin B6 0.077mg 0.419mg 26%
Magnesium 51mg 144mg 22%
Protein 3.38g 13.68g 21%
Carbs 19.94g 71.13g 17%
Calories 92kcal 339kcal 12%
Vitamin B5 0.359mg 0.935mg 12%
Fiber 2.7g 11%
Potassium 88mg 431mg 10%
Folate 14µg 43µg 7%
Vitamin B2 0.039mg 0.121mg 6%
Polyunsaturated fat 0.188g 0.978g 5%
Choline 20.1mg 4%
Fats 0.62g 2.47g 3%
Calcium 7mg 34mg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Saturated fat 0.134g 0.454g 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 272kcal 248kcal N/A
Weight per 100 calories 109g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 2.9 N/A
Net carbs 17.24g 71.13g N/A
Sugar 0.9g N/A
Sodium 4mg 2mg 0%
Monounsaturated fat 0.188g 0.344g 0%
Tryptophan 0.049mg 0.176mg 0%
Threonine 0.129mg 0.366mg 0%
Isoleucine 0.127mg 0.533mg 0%
Leucine 0.212mg 0.934mg 0%
Lysine 0.172mg 0.303mg 0%
Methionine 0.044mg 0.221mg 0%
Phenylalanine 0.133mg 0.681mg 0%
Valine 0.173mg 0.594mg 0%
Histidine 0.079mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +591.3%
Contains more ProteinProtein +304.7%
Contains more FatsFats +298.4%
Contains more CarbsCarbs +256.7%
Contains more OtherOther +314%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +83%
Contains more Poly. FatPolyunsaturated fat +420.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.