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
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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" 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
46%
Minerals Daily Need Coverage Score
24%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 2mg)
Which food is cheaper?
Flour is cheaper (difference - $1.4)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 21)
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.