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Buckwheat vs Flour - In-Depth Nutrition Comparison

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How are Buckwheat and Flour different?

  • Buckwheat is higher in Copper, Magnesium, Phosphorus, Fiber, Manganese, and Vitamin B5, however Flour is richer in Vitamin B1, Selenium, Folate, and Iron.
  • Daily need coverage for Copper from Buckwheat is 106% higher.
  • Buckwheat contains 11 times more Magnesium than Flour. While Buckwheat contains 231mg of Magnesium, Flour contains only 22mg.

Buckwheat and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Buckwheat vs Flour 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 Calcium +20%
Contains more Magnesium +950%
Contains more Phosphorus +221.3%
Contains more Potassium +329.9%
Contains less Sodium -50%
Contains more Zinc +242.9%
Contains more Copper +663.9%
Contains more Iron +110.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +20%
Contains more Magnesium +950%
Contains more Phosphorus +221.3%
Contains more Potassium +329.9%
Contains less Sodium -50%
Contains more Zinc +242.9%
Contains more Copper +663.9%
Contains more Iron +110.9%

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
:
5
Flour
Contains more Vitamin B3 +18.9%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin B1 +677.2%
Contains more Vitamin B2 +16.2%
Contains more Folate +510%
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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B3 +18.9%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B6 +377.3%
Contains more Vitamin B1 +677.2%
Contains more Vitamin B2 +16.2%
Contains more Folate +510%

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 Flour
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Flour Opinion
Net carbs 61.5g 73.61g Flour
Protein 13.25g 10.33g Buckwheat
Fats 3.4g 0.98g Buckwheat
Carbs 71.5g 76.31g Flour
Calories 343kcal 364kcal Flour
Starch g g
Fructose g g
Sugar g 0.27g Buckwheat
Fiber 10g 2.7g Buckwheat
Calcium 18mg 15mg Buckwheat
Iron 2.2mg 4.64mg Flour
Magnesium 231mg 22mg Buckwheat
Phosphorus 347mg 108mg Buckwheat
Potassium 460mg 107mg Buckwheat
Sodium 1mg 2mg Buckwheat
Zinc 2.4mg 0.7mg Buckwheat
Copper 1.1mg 0.144mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 0.06mg Flour
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.785mg Flour
Vitamin B2 0.425mg 0.494mg Flour
Vitamin B3 7.02mg 5.904mg Buckwheat
Vitamin B5 1.233mg 0.438mg Buckwheat
Vitamin B6 0.21mg 0.044mg Buckwheat
Folate 30µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Flour
Tryptophan 0.192mg 0.127mg Buckwheat
Threonine 0.506mg 0.281mg Buckwheat
Isoleucine 0.498mg 0.357mg Buckwheat
Leucine 0.832mg 0.71mg Buckwheat
Lysine 0.672mg 0.228mg Buckwheat
Methionine 0.172mg 0.183mg Flour
Phenylalanine 0.52mg 0.52mg
Valine 0.678mg 0.415mg Buckwheat
Histidine 0.309mg 0.23mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 0.155g Flour
Monounsaturated Fat 1.04g 0.087g Buckwheat
Polyunsaturated fat 1.039g 0.413g Buckwheat

Which food is preferable for your diet?

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

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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
50
Flour
Mineral Summary Score
109
Buckwheat
40
Flour

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
62%
Flour
Carbohydrates
72%
Buckwheat
76%
Flour
Fats
16%
Buckwheat
5%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.586g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.