Buckwheat flour, whole-groat vs. Wheat — In-Depth Nutrition Comparison
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What are the differences between buckwheat flour, whole-groat and wheat ?
- Buckwheat flour, whole-groat is higher in magnesium, vitamin B6, iron, and vitamin B2, yet wheat is higher in selenium, manganese, phosphorus, vitamin B5, and zinc.
- Wheat 's daily need coverage for selenium is 152% more.
- Buckwheat flour, whole-groat has 2 times more magnesium than wheat . While buckwheat flour, whole-groat has 251mg of magnesium, wheat has only 144mg.
We used Buckwheat flour, whole-groat and Wheat, durum types in this article.
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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 | +74.3% |
| Contains more CalciumCalcium | +20.6% |
| Contains more PotassiumPotassium | +33.9% |
| Contains more IronIron | +15.3% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +50.7% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +48.4% |
| Contains more SeleniumSelenium | +1468.4% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57% |
| Contains more Vitamin B6Vitamin B6 | +38.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +112.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.62 g
Fats:
3.1 g
Carbs:
70.59 g
Water:
11.15 g
Other:
2.54 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more FatsFats | +25.5% |
| Contains more OtherOther | +42.7% |
~equal in
Protein
~13.68g
~equal in
Carbs
~71.13g
~equal in
Water
~10.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.677 g
Monounsaturated fat:
Mono. Fat
0.949 g
Polyunsaturated fat:
Poly. Fat
0.949 g
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains more Mono. FatMonounsaturated fat | +175.9% |
| Contains less Sat. FatSaturated fat | -32.9% |
~equal in
Polyunsaturated fat
~0.978g
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5.7µg | 89.4µg | 152% |
| Manganese | 2.03mg | 3.012mg | 43% |
| Fiber | 10g | 40% | |
| Magnesium | 251mg | 144mg | 25% |
| Phosphorus | 337mg | 508mg | 24% |
| Vitamin B6 | 0.582mg | 0.419mg | 13% |
| Vitamin B5 | 0.44mg | 0.935mg | 10% |
| Choline | 54.2mg | 10% | |
| Zinc | 3.12mg | 4.16mg | 9% |
| Iron | 4.06mg | 3.52mg | 7% |
| Vitamin K | 7µg | 6% | |
| Vitamin B2 | 0.19mg | 0.121mg | 5% |
| Vitamin B3 | 6.15mg | 6.738mg | 4% |
| Potassium | 577mg | 431mg | 4% |
| Copper | 0.515mg | 0.553mg | 4% |
| Folate | 54µg | 43µg | 3% |
| Vitamin E | 0.32mg | 2% | |
| Monounsaturated fat | 0.949g | 0.344g | 2% |
| Protein | 12.62g | 13.68g | 2% |
| Calcium | 41mg | 34mg | 1% |
| Saturated fat | 0.677g | 0.454g | 1% |
| Fats | 3.1g | 2.47g | 1% |
| Calories | 335kcal | 339kcal | 0% |
| Carbs | 70.59g | 71.13g | 0% |
| Net carbs | 60.59g | 71.13g | N/A |
| Sugar | 2.6g | N/A | |
| Sodium | 11mg | 2mg | 0% |
| Vitamin B1 | 0.417mg | 0.419mg | 0% |
| Polyunsaturated fat | 0.949g | 0.978g | 0% |
| Tryptophan | 0.183mg | 0.176mg | 0% |
| Threonine | 0.482mg | 0.366mg | 0% |
| Isoleucine | 0.474mg | 0.533mg | 0% |
| Leucine | 0.792mg | 0.934mg | 0% |
| Lysine | 0.64mg | 0.303mg | 0% |
| Methionine | 0.164mg | 0.221mg | 0% |
| Phenylalanine | 0.495mg | 0.681mg | 0% |
| Valine | 0.646mg | 0.594mg | 0% |
| Histidine | 0.294mg | 0.322mg | 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
40%
34%
Minerals Daily Need Coverage Score
109%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.223g)
Which food is lower in glycemic index?
Buckwheat flour, whole-groat is lower in glycemic index (difference - 50)
Which food is cheaper?
Buckwheat flour, whole-groat is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.