Buckwheat vs. Yogurt — In-Depth Nutrition Comparison
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What are the main differences between buckwheat and yogurt?
- Buckwheat is richer in manganese, copper, fiber, magnesium, and iron, yet yogurt is richer in vitamin B12, vitamin B2, selenium, calcium, and phosphorus.
- Yogurt's daily need coverage for vitamin B12 is 31% higher.
- Yogurt has a lower glycemic index than buckwheat.
We used Buckwheat groats, roasted, cooked and Yogurt, Greek, plain, nonfat types in this comparison.
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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 | +363.6% |
| Contains more IronIron | +1042.9% |
| Contains more CopperCopper | +758.8% |
| Contains more ZincZinc | +17.3% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +4377.8% |
| Contains more CalciumCalcium | +1471.4% |
| Contains more PotassiumPotassium | +60.2% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains more SeleniumSelenium | +340.9% |
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 | +800% |
| Contains more Vitamin B1Vitamin B1 | +73.9% |
| Contains more Vitamin B3Vitamin B3 | +351.9% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +33.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +612.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +59% |
| Contains more CarbsCarbs | +453.9% |
| Contains more ProteinProtein | +201.5% |
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +67.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +254.7% |
| Contains more Poly. FatPolyunsaturated fat | +1466.7% |
| Contains less Sat. FatSaturated fat | -12.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
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~equal in
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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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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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 vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Vitamin B2 | 0.039mg | 0.278mg | 18% |
| Manganese | 0.403mg | 0.009mg | 17% |
| Protein | 3.38g | 10.19g | 14% |
| Copper | 0.146mg | 0.017mg | 14% |
| Selenium | 2.2µg | 9.7µg | 14% |
| Fiber | 2.7g | 0g | 11% |
| Magnesium | 51mg | 11mg | 10% |
| Calcium | 7mg | 110mg | 10% |
| Iron | 0.8mg | 0.07mg | 9% |
| Phosphorus | 70mg | 135mg | 9% |
| Vitamin B3 | 0.94mg | 0.208mg | 5% |
| Carbs | 19.94g | 3.6g | 5% |
| Folate | 14µg | 7µg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Calories | 92kcal | 59kcal | 2% |
| Potassium | 88mg | 141mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Polyunsaturated fat | 0.188g | 0.012g | 1% |
| Sodium | 4mg | 36mg | 1% |
| Zinc | 0.61mg | 0.52mg | 1% |
| Vitamin B1 | 0.04mg | 0.023mg | 1% |
| Vitamin B5 | 0.359mg | 0.331mg | 1% |
| Vitamin B6 | 0.077mg | 0.063mg | 1% |
| Choline | 20.1mg | 15.1mg | 1% |
| Vitamin E | 0.09mg | 0.01mg | 1% |
| Fats | 0.62g | 0.39g | 0% |
| Net carbs | 17.24g | 3.6g | N/A |
| Sugar | 0.9g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.134g | 0.117g | 0% |
| Monounsaturated fat | 0.188g | 0.053g | 0% |
| 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% | |
| Fructose | 0.1g | 0g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | 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%
17%
Minerals Daily Need Coverage Score
24%
19%
Comparison summary
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 2.34g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 32mg)
Which food is cheaper?
Buckwheat is cheaper (difference - $0.2)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food is richer in minerals?
?
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.