Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Buckwheat vs Khorasan wheat - In-Depth Nutrition Comparison

Compare

What are the main differences between Buckwheat and Khorasan wheat?

  • Buckwheat is richer in Copper, Magnesium, Vitamin B2, and Vitamin B5, while Khorasan wheat is higher in Selenium, Manganese, Vitamin B1, Iron, and Zinc.
  • Khorasan wheat's daily need coverage for Selenium is 133% higher.
  • Khorasan wheat has 2 times less Vitamin B2 than Buckwheat. Buckwheat has 0.425mg of Vitamin B2, while Khorasan wheat has 0.184mg.

We used Buckwheat and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Buckwheat vs Khorasan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +77.7%
Contains more Potassium +14.1%
Contains less Sodium -80%
Contains more Copper +117.4%
Contains more Calcium +22.2%
Contains more Iron +71.4%
Contains more Zinc +53.3%
Equal in Phosphorus - 364
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Magnesium +77.7%
Contains more Potassium +14.1%
Contains less Sodium -80%
Contains more Copper +117.4%
Contains more Calcium +22.2%
Contains more Iron +71.4%
Contains more Zinc +53.3%
Equal in Phosphorus - 364

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
:
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +29.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +460.4%
Contains more Vitamin B6 +23.3%
Equal in Vitamin B3 - 6.375
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +29.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +460.4%
Contains more Vitamin B6 +23.3%
Equal in Vitamin B3 - 6.375

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Khorasan wheat Opinion
Net carbs 61.5g 59.48g Buckwheat
Protein 13.25g 14.54g Khorasan wheat
Fats 3.4g 2.13g Buckwheat
Carbs 71.5g 70.58g Buckwheat
Calories 343kcal 337kcal Buckwheat
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar g 7.84g Buckwheat
Fiber 10g 11.1g Khorasan wheat
Calcium 18mg 22mg Khorasan wheat
Iron 2.2mg 3.77mg Khorasan wheat
Magnesium 231mg 130mg Buckwheat
Phosphorus 347mg 364mg Khorasan wheat
Potassium 460mg 403mg Buckwheat
Sodium 1mg 5mg Buckwheat
Zinc 2.4mg 3.68mg Khorasan wheat
Copper 1.1mg 0.506mg Buckwheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin E mg 0.61mg Khorasan wheat
Vitamin D 0IU IU Buckwheat
Vitamin D 0µg µg Buckwheat
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.566mg Khorasan wheat
Vitamin B2 0.425mg 0.184mg Buckwheat
Vitamin B3 7.02mg 6.375mg Buckwheat
Vitamin B5 1.233mg 0.949mg Buckwheat
Vitamin B6 0.21mg 0.259mg Khorasan wheat
Folate 30µg µg Buckwheat
Vitamin B12 0µg µg Buckwheat
Vitamin K µg 1.8µg Khorasan wheat
Tryptophan 0.192mg 0.13mg Buckwheat
Threonine 0.506mg 0.442mg Buckwheat
Isoleucine 0.498mg 0.566mg Khorasan wheat
Leucine 0.832mg 1.112mg Khorasan wheat
Lysine 0.672mg 0.416mg Buckwheat
Methionine 0.172mg 0.251mg Khorasan wheat
Phenylalanine 0.52mg 0.772mg Khorasan wheat
Valine 0.678mg 0.687mg Khorasan wheat
Histidine 0.309mg 0.379mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat g 0.005g Buckwheat
Saturated Fat 0.741g 0.196g Khorasan wheat
Monounsaturated Fat 1.04g 0.213g Buckwheat
Polyunsaturated fat 1.039g 0.621g Buckwheat

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
36
Khorasan wheat
Mineral Summary Score
109
Buckwheat
88
Khorasan 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 food.
Protein
80%
Buckwheat
87%
Khorasan wheat
Carbohydrates
72%
Buckwheat
71%
Khorasan wheat
Fats
16%
Buckwheat
10%
Khorasan wheat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.545g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.