Buckwheat vs. White bread — In-Depth Nutrition Comparison
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How are buckwheat and white bread different?
- Buckwheat is higher in magnesium; however, white bread is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, calcium, and manganese.
- Daily need coverage for vitamin B1 for white bread is 41% higher.
- Buckwheat contains 2 times more magnesium than white bread. While buckwheat contains 51mg of magnesium, white bread contains only 23mg.
- Buckwheat has less sodium.
- Buckwheat has a lower glycemic index (51) than white bread (73).
Buckwheat groats, roasted, cooked and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.
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 | +121.7% |
| Contains more CopperCopper | +44.6% |
| Contains less SodiumSodium | -99.2% |
| Contains more CalciumCalcium | +1957.1% |
| Contains more PotassiumPotassium | +43.2% |
| Contains more IronIron | +351.3% |
| Contains more ZincZinc | +21.3% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +33% |
| Contains more SeleniumSelenium | +900% |
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 KVitamin K | +850% |
| Contains more CholineCholine | +37.7% |
| Contains more Vitamin EVitamin E | +144.4% |
| Contains more Vitamin B1Vitamin B1 | +1232.5% |
| Contains more Vitamin B2Vitamin B2 | +523.1% |
| Contains more Vitamin B3Vitamin B3 | +408.5% |
| Contains more Vitamin B5Vitamin B5 | +49.3% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more FolateFolate | +692.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +107.7% |
| Contains more ProteinProtein | +161.8% |
| Contains more FatsFats | +437.1% |
| Contains more CarbsCarbs | +147.8% |
| Contains more OtherOther | +360.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Mono. FatMonounsaturated fat | +218.6% |
| Contains more Poly. FatPolyunsaturated fat | +752.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +685% |
| Contains more FructoseFructose | +2330% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.04mg | 0.533mg | 41% |
| Selenium | 2.2µg | 22µg | 36% |
| Iron | 0.8mg | 3.61mg | 35% |
| Folate | 14µg | 111µg | 24% |
| Vitamin B3 | 0.94mg | 4.78mg | 24% |
| Sodium | 4mg | 490mg | 21% |
| Vitamin B2 | 0.039mg | 0.243mg | 16% |
| Starch | 37.17g | 15% | |
| Calcium | 7mg | 144mg | 14% |
| Protein | 3.38g | 8.85g | 11% |
| Carbs | 19.94g | 49.42g | 10% |
| Calories | 92kcal | 266kcal | 9% |
| Polyunsaturated fat | 0.188g | 1.602g | 9% |
| Magnesium | 51mg | 23mg | 7% |
| Manganese | 0.403mg | 0.536mg | 6% |
| Copper | 0.146mg | 0.101mg | 5% |
| Vitamin B5 | 0.359mg | 0.536mg | 4% |
| Fats | 0.62g | 3.33g | 4% |
| Phosphorus | 70mg | 98mg | 4% |
| Fructose | 0.1g | 2.43g | 3% |
| Saturated fat | 0.134g | 0.698g | 3% |
| Choline | 20.1mg | 14.6mg | 1% |
| Monounsaturated fat | 0.188g | 0.599g | 1% |
| Vitamin E | 0.09mg | 0.22mg | 1% |
| Vitamin K | 1.9µg | 0.2µg | 1% |
| Zinc | 0.61mg | 0.74mg | 1% |
| Vitamin B6 | 0.077mg | 0.087mg | 1% |
| Potassium | 88mg | 126mg | 1% |
| Net carbs | 17.24g | 46.72g | N/A |
| Sugar | 0.9g | 5.67g | N/A |
| Fiber | 2.7g | 2.7g | 0% |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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%
33%
Minerals Daily Need Coverage Score
24%
56%
Comparison summary
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food is cheaper?
White bread is cheaper (difference - $2.4)
Which food is richer in vitamins?
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 486mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.564g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)