Buckwheat flour, whole-groat vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison
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Differences between buckwheat flour, whole-groat and wheat flour, whole-grain
- Buckwheat flour, whole-groat is higher in magnesium, vitamin B6, copper, vitamin B3, potassium, and iron; however, wheat flour, whole-grain is richer in selenium, manganese, and vitamin B1.
- Wheat flour, whole-grain's daily need coverage for selenium is 102% higher.
- Buckwheat flour, whole-groat has 2 times more magnesium than wheat flour, whole-grain. While buckwheat flour, whole-groat has 251mg of magnesium, wheat flour, whole-grain has only 137mg.
The food types used in this comparison are Buckwheat flour, whole-groat and Wheat flour, whole-grain.
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 | +83.2% |
| Contains more CalciumCalcium | +20.6% |
| Contains more PotassiumPotassium | +59% |
| Contains more IronIron | +12.8% |
| Contains more CopperCopper | +25.6% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +100.3% |
| Contains more SeleniumSelenium | +984.2% |
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 B2Vitamin B2 | +15.2% |
| Contains more Vitamin B3Vitamin B3 | +24.1% |
| Contains more Vitamin B6Vitamin B6 | +43% |
| Contains more Vitamin KVitamin K | +268.4% |
| Contains more FolateFolate | +22.7% |
| Contains more CholineCholine | +73.7% |
| Contains more Vitamin EVitamin E | +121.9% |
| Contains more Vitamin B1Vitamin B1 | +20.4% |
| Contains more Vitamin B5Vitamin B5 | +37% |
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:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
| Contains more FatsFats | +24% |
| Contains more OtherOther | +60.8% |
~equal in
Protein
~13.21g
~equal in
Carbs
~71.97g
~equal in
Water
~10.74g
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
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains more Mono. FatMonounsaturated fat | +235.3% |
| Contains less Sat. FatSaturated fat | -36.5% |
| Contains more Poly. FatPolyunsaturated fat | +23% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.7 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +372.2% |
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Glucose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5.7µg | 61.8µg | 102% |
| Manganese | 2.03mg | 4.067mg | 89% |
| Magnesium | 251mg | 137mg | 27% |
| Starch | 57.77g | 24% | |
| Vitamin B6 | 0.582mg | 0.407mg | 13% |
| Copper | 0.515mg | 0.41mg | 12% |
| Vitamin B3 | 6.15mg | 4.957mg | 7% |
| Vitamin B1 | 0.417mg | 0.502mg | 7% |
| Potassium | 577mg | 363mg | 6% |
| Iron | 4.06mg | 3.6mg | 6% |
| Zinc | 3.12mg | 2.6mg | 5% |
| Choline | 54.2mg | 31.2mg | 4% |
| Vitamin K | 7µg | 1.9µg | 4% |
| Folate | 54µg | 44µg | 3% |
| Phosphorus | 337mg | 357mg | 3% |
| Fiber | 10g | 10.7g | 3% |
| Vitamin E | 0.32mg | 0.71mg | 3% |
| Vitamin B5 | 0.44mg | 0.603mg | 3% |
| Monounsaturated fat | 0.949g | 0.283g | 2% |
| Vitamin B2 | 0.19mg | 0.165mg | 2% |
| Saturated fat | 0.677g | 0.43g | 1% |
| Calcium | 41mg | 34mg | 1% |
| Protein | 12.62g | 13.21g | 1% |
| Polyunsaturated fat | 0.949g | 1.167g | 1% |
| Fats | 3.1g | 2.5g | 1% |
| Calories | 335kcal | 340kcal | 0% |
| Carbs | 70.59g | 71.97g | 0% |
| Net carbs | 60.59g | 61.27g | N/A |
| Sugar | 2.6g | 0.41g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Tryptophan | 0.183mg | 0.174mg | 0% |
| Threonine | 0.482mg | 0.367mg | 0% |
| Isoleucine | 0.474mg | 0.443mg | 0% |
| Leucine | 0.792mg | 0.898mg | 0% |
| Lysine | 0.64mg | 0.359mg | 0% |
| Methionine | 0.164mg | 0.228mg | 0% |
| Phenylalanine | 0.495mg | 0.682mg | 0% |
| Valine | 0.646mg | 0.564mg | 0% |
| Histidine | 0.294mg | 0.357mg | 0% |
| Fructose | 0.05g | 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 | Equal | |
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%
35%
Minerals Daily Need Coverage Score
109%
150%
Comparison summary
Which food is lower in Sugar?
Wheat flour, whole-grain is lower in Sugar (difference - 2.19g)
Which food contains less Sodium?
Wheat flour, whole-grain contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Wheat flour, whole-grain is lower in Saturated fat (difference - 0.247g)
Which food is richer in minerals?
Buckwheat flour, whole-groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.