Buckwheat vs. Flour — In-Depth Nutrition Comparison
Compare
Differences between buckwheat and flour
- Buckwheat is higher in magnesium; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus.
- Flour's daily need coverage for vitamin B1 is 62% higher.
- Buckwheat has 2 times more magnesium than flour. While buckwheat has 51mg of magnesium, flour has only 22mg.
- Buckwheat has a lower glycemic index (51) than flour (72).
The food types used in this comparison are Buckwheat groats, roasted, cooked and Wheat flour, white, all-purpose, enriched, bleached.
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 MagnesiumMagnesium | +131.8% |
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +21.6% |
| Contains more IronIron | +480% |
| Contains more ZincZinc | +14.8% |
| Contains more PhosphorusPhosphorus | +54.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +69.2% |
| Contains more SeleniumSelenium | +1440.9% |
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 EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more CholineCholine | +93.3% |
| Contains more Vitamin B1Vitamin B1 | +1862.5% |
| Contains more Vitamin B2Vitamin B2 | +1166.7% |
| Contains more Vitamin B3Vitamin B3 | +528.1% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more FolateFolate | +1207.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.04mg | 0.785mg | 62% |
| Selenium | 2.2µg | 33.9µg | 58% |
| Iron | 0.8mg | 4.64mg | 48% |
| Folate | 14µg | 183µg | 42% |
| Vitamin B2 | 0.039mg | 0.494mg | 35% |
| Vitamin B3 | 0.94mg | 5.904mg | 31% |
| Carbs | 19.94g | 76.31g | 19% |
| Protein | 3.38g | 10.33g | 14% |
| Calories | 92kcal | 364kcal | 14% |
| Manganese | 0.403mg | 0.682mg | 12% |
| Magnesium | 51mg | 22mg | 7% |
| Phosphorus | 70mg | 108mg | 5% |
| Vitamin B6 | 0.077mg | 0.044mg | 3% |
| Polyunsaturated fat | 0.188g | 0.413g | 2% |
| Choline | 20.1mg | 10.4mg | 2% |
| Vitamin B5 | 0.359mg | 0.438mg | 2% |
| Fats | 0.62g | 0.98g | 1% |
| Zinc | 0.61mg | 0.7mg | 1% |
| Vitamin K | 1.9µg | 0.3µg | 1% |
| Potassium | 88mg | 107mg | 1% |
| Calcium | 7mg | 15mg | 1% |
| Net carbs | 17.24g | 73.61g | N/A |
| Sugar | 0.9g | 0.27g | N/A |
| Fiber | 2.7g | 2.7g | 0% |
| Copper | 0.146mg | 0.144mg | 0% |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.09mg | 0.06mg | 0% |
| Saturated fat | 0.134g | 0.155g | 0% |
| Monounsaturated fat | 0.188g | 0.087g | 0% |
| Tryptophan | 0.049mg | 0.127mg | 0% |
| Threonine | 0.129mg | 0.281mg | 0% |
| Isoleucine | 0.127mg | 0.357mg | 0% |
| Leucine | 0.212mg | 0.71mg | 0% |
| Lysine | 0.172mg | 0.228mg | 0% |
| Methionine | 0.044mg | 0.183mg | 0% |
| Phenylalanine | 0.133mg | 0.52mg | 0% |
| Valine | 0.173mg | 0.415mg | 0% |
| Histidine | 0.079mg | 0.23mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +534.5% |
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +58.1% |
| Contains more CarbsCarbs | +282.7% |
~equal in
Other
~0.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +116.1% |
| Contains more Poly. FatPolyunsaturated fat | +119.7% |
