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  6. Buckwheat vs. Wheat flour, white, all-purpose, self-rising, enriched

Buckwheat vs. Wheat flour, white, all-purpose, self-rising, enriched — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Wheat flour, white, all-purpose, self-rising, enriched

  • Wheat flour, white, all-purpose, self-rising, enriched has more Phosphorus, Selenium, Vitamin B1, Iron, Folate, Calcium, Vitamin B3, Vitamin B2, and Manganese than Buckwheat.
  • Wheat flour, white, all-purpose, self-rising, enriched's daily need coverage for Phosphorus is 75% more.
  • Buckwheat contains less Sodium.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Wheat flour, white, all-purpose, self-rising, enriched.

Infographic

Buckwheat vs Wheat flour, white, all-purpose, self-rising, enriched 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 101% 11% 175% 37% 17% 255% 156% 130% 188%
Contains more MagnesiumMagnesium +168.4%
Contains more CopperCopper +30.4%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +4728.6%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +483.8%
Contains more PhosphorusPhosphorus +750%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +1463.6%
~equal in Zinc ~0.62mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1% 0% 169% 96% 109% 26% 12% 0% 0.75% 147% 5.7%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin KVitamin K +533.3%
Contains more CholineCholine +93.3%
Contains more Vitamin B1Vitamin B1 +1585%
Contains more Vitamin B2Vitamin B2 +961.5%
Contains more Vitamin B3Vitamin B3 +520.4%
Contains more Vitamin B5Vitamin B5 +22%
Contains more FolateFolate +1300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 74% 11% 4%
Protein: 9.89 g
Fats: 0.97 g
Carbs: 74.22 g
Water: 10.59 g
Other: 4.33 g
Contains more WaterWater +614.2%
Contains more ProteinProtein +192.6%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +272.2%
Contains more OtherOther +907%

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
24% 13% 63%
Saturated Fat: Sat. Fat 0.154 g
Monounsaturated Fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.41 g
Contains less Sat. FatSaturated Fat -13%
Contains more Mono. FatMonounsaturated Fat +118.6%
Contains more Poly. FatPolyunsaturated fat +118.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Wheat flour, white, all-purpose, self-rising, enriched
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Wheat flour, white, all-purpose, self-rising, enriched Opinion
Calories 92kcal 354kcal Wheat flour, white, all-purpose, self-rising, enriched
Protein 3.38g 9.89g Wheat flour, white, all-purpose, self-rising, enriched
Fats 0.62g 0.97g Wheat flour, white, all-purpose, self-rising, enriched
Net carbs 17.24g 71.52g Wheat flour, white, all-purpose, self-rising, enriched
Carbs 19.94g 74.22g Wheat flour, white, all-purpose, self-rising, enriched
Magnesium 51mg 19mg Buckwheat
Calcium 7mg 338mg Wheat flour, white, all-purpose, self-rising, enriched
Potassium 88mg 124mg Wheat flour, white, all-purpose, self-rising, enriched
Iron 0.8mg 4.67mg Wheat flour, white, all-purpose, self-rising, enriched
Sugar 0.9g 0.22g Wheat flour, white, all-purpose, self-rising, enriched
Fiber 2.7g 2.7g
Copper 0.146mg 0.112mg Buckwheat
Zinc 0.61mg 0.62mg Wheat flour, white, all-purpose, self-rising, enriched
Phosphorus 70mg 595mg Wheat flour, white, all-purpose, self-rising, enriched
Sodium 4mg 1193mg Buckwheat
Vitamin E 0.09mg 0.05mg Buckwheat
Manganese 0.403mg 1mg Wheat flour, white, all-purpose, self-rising, enriched
Selenium 2.2µg 34.4µg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B1 0.04mg 0.674mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B2 0.039mg 0.414mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B3 0.94mg 5.832mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B5 0.359mg 0.438mg Wheat flour, white, all-purpose, self-rising, enriched
Vitamin B6 0.077mg 0.05mg Buckwheat
Vitamin K 1.9µg 0.3µg Buckwheat
Folate 14µg 196µg Wheat flour, white, all-purpose, self-rising, enriched
Choline 20.1mg 10.4mg Buckwheat
Saturated Fat 0.134g 0.154g Buckwheat
Monounsaturated Fat 0.188g 0.086g Buckwheat
Polyunsaturated fat 0.188g 0.41g Wheat flour, white, all-purpose, self-rising, enriched
Tryptophan 0.049mg 0.121mg Wheat flour, white, all-purpose, self-rising, enriched
Threonine 0.129mg 0.269mg Wheat flour, white, all-purpose, self-rising, enriched
Isoleucine 0.127mg 0.342mg Wheat flour, white, all-purpose, self-rising, enriched
Leucine 0.212mg 0.68mg Wheat flour, white, all-purpose, self-rising, enriched
Lysine 0.172mg 0.219mg Wheat flour, white, all-purpose, self-rising, enriched
Methionine 0.044mg 0.175mg Wheat flour, white, all-purpose, self-rising, enriched
Phenylalanine 0.133mg 0.498mg Wheat flour, white, all-purpose, self-rising, enriched
Valine 0.173mg 0.397mg Wheat flour, white, all-purpose, self-rising, enriched
Histidine 0.079mg 0.22mg Wheat flour, white, all-purpose, self-rising, enriched
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Wheat flour, white, all-purpose, self-rising, enriched
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Buckwheat
44%
Wheat flour, white, all-purpose, self-rising, enriched
Minerals Daily Need Coverage Score
24%
Buckwheat
108%
Wheat flour, white, all-purpose, self-rising, enriched

Comparison summary

Which food is lower in Sugar?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is lower in glycemic index (difference - 51)
Which food is cheaper?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is cheaper (difference - $2.4)
Which food is richer in minerals?
Wheat flour, white, all-purpose, self-rising, enriched
Wheat flour, white, all-purpose, self-rising, enriched is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1189mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.02g)
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

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. Wheat flour, white, all-purpose, self-rising, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168895/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.