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Buckwheat vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Wheat gluten

  • Buckwheat has more Fiber, Vitamin B5, Magnesium, Vitamin B6, and Vitamin B3, however, Wheat gluten is richer in Selenium, Iron, Phosphorus, Calcium, and Polyunsaturated fat.
  • Wheat gluten's daily need coverage for Selenium is 68% more.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Vital wheat gluten.

Infographic

Buckwheat vs Wheat gluten 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.
Contains more Magnesium +104%
Contains less Sodium -86.2%
Contains more Calcium +1928.6%
Contains more Iron +550%
Contains more Phosphorus +271.4%
Contains more Potassium +13.6%
Contains more Zinc +39.3%
Contains more Copper +24.7%
Contains more Selenium +1704.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +104%
Contains less Sodium -86.2%
Contains more Calcium +1928.6%
Contains more Iron +550%
Contains more Phosphorus +271.4%
Contains more Potassium +13.6%
Contains more Zinc +39.3%
Contains more Copper +24.7%
Contains more Selenium +1704.5%

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 E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +44.6%
Contains more Water +822.3%
Contains more Protein +2123.7%
Contains more Fats +198.4%
Contains more Other +132.6%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Carbs +44.6%
Contains more Water +822.3%
Contains more Protein +2123.7%
Contains more Fats +198.4%
Contains more Other +132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +20.5%
Contains more Polyunsaturated fat +330.9%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +20.5%
Contains more Polyunsaturated fat +330.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Wheat gluten Opinion
Net carbs 17.24g 13.19g Buckwheat
Protein 3.38g 75.16g Wheat gluten
Fats 0.62g 1.85g Wheat gluten
Carbs 19.94g 13.79g Buckwheat
Calories 92kcal 370kcal Wheat gluten
Fructose 0.1g Buckwheat
Sugar 0.9g 0g Wheat gluten
Fiber 2.7g 0.6g Buckwheat
Calcium 7mg 142mg Wheat gluten
Iron 0.8mg 5.2mg Wheat gluten
Magnesium 51mg 25mg Buckwheat
Phosphorus 70mg 260mg Wheat gluten
Potassium 88mg 100mg Wheat gluten
Sodium 4mg 29mg Buckwheat
Zinc 0.61mg 0.85mg Wheat gluten
Copper 0.146mg 0.182mg Wheat gluten
Manganese 0.403mg Buckwheat
Selenium 2.2µg 39.7µg Wheat gluten
Vitamin E 0.09mg 0mg Buckwheat
Vitamin B1 0.04mg 0mg Buckwheat
Vitamin B2 0.039mg 0mg Buckwheat
Vitamin B3 0.94mg 0mg Buckwheat
Vitamin B5 0.359mg 0mg Buckwheat
Vitamin B6 0.077mg 0mg Buckwheat
Folate 14µg 0µg Buckwheat
Choline 20.1mg Buckwheat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0.272g Buckwheat
Monounsaturated Fat 0.188g 0.156g Buckwheat
Polyunsaturated fat 0.188g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Wheat gluten
Minerals Daily Need Coverage Score
24%
Buckwheat
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.4)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.