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Buckwheat vs Khorasan wheat - In-Depth Nutrition Comparison

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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
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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
Contains more Potassium +14.1%
Contains more Magnesium +77.7%
Contains more Copper +117.4%
Contains less Sodium -80%
Contains more Iron +71.4%
Contains more Calcium +22.2%
Contains more Zinc +53.3%
Equal in Phosphorus - 364
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Potassium +14.1%
Contains more Magnesium +77.7%
Contains more Copper +117.4%
Contains less Sodium -80%
Contains more Iron +71.4%
Contains more Calcium +22.2%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 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 0% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Khorasan 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?
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.

All nutrients comparison - raw data values

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

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.