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  6. Buckwheat vs. Flour

Buckwheat vs. Flour — In-Depth Nutrition Comparison

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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

Buckwheat vs Flour 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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%
~equal in Copper ~0.144mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +533.3%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Flour 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%
Calories 92kcal 364kcal 14%
Protein 3.38g 10.33g 14%
Manganese 0.403mg 0.682mg 12%
Magnesium 51mg 22mg 7%
Phosphorus 70mg 108mg 5%
Vitamin B6 0.077mg 0.044mg 3%
Vitamin B5 0.359mg 0.438mg 2%
Choline 20.1mg 10.4mg 2%
Polyunsaturated fat 0.188g 0.413g 2%
Fats 0.62g 0.98g 1%
Calcium 7mg 15mg 1%
Potassium 88mg 107mg 1%
Zinc 0.61mg 0.7mg 1%
Vitamin K 1.9µg 0.3µg 1%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 272kcal 352kcal N/A
Weight per 100 calories 109g 27g N/A
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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +116.1%
Contains more Poly. FatPolyunsaturated fat +119.7%

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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. 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.