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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

Buckwheat vs White bread 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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
9% 3% 49% 36% 2%
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
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% 21% 55%
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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 4% 6% 4%
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.
Buckwheat White bread
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat White bread 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?

ok
ok
is better in case of low diet
Buckwheat White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Buckwheat
33%
White bread
Minerals Daily Need Coverage Score
24%
Buckwheat
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.4)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 486mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.564g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.