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  6. Buckwheat groats, roasted, dry vs. Buckwheat

Buckwheat groats, roasted, dry vs. Buckwheat — In-Depth Nutrition Comparison

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How are buckwheat groats, roasted, dry and buckwheat different?

  • Buckwheat groats, roasted, dry has more copper, manganese, magnesium, phosphorus, fiber, vitamin B3, vitamin B6, iron, vitamin B2, and vitamin B5 than buckwheat.
  • Daily need coverage for copper for buckwheat groats, roasted, dry is 53% higher.
  • Buckwheat groats, roasted, dry contains 7 times more vitamin B2 than buckwheat. While buckwheat groats, roasted, dry contains 0.271mg of vitamin B2, buckwheat contains only 0.039mg.

Buckwheat groats, roasted, dry and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Buckwheat groats, roasted, dry vs Buckwheat infographic
Infographic link

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 158% 5.1% 28% 93% 208% 66% 137% 1.4% 211% 46%
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%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +263.6%
Contains more IronIron +208.8%
Contains more CopperCopper +327.4%
Contains more ZincZinc +296.7%
Contains more PhosphorusPhosphorus +355.7%
Contains more ManganeseManganese +301.5%
Contains more SeleniumSelenium +281.8%
Contains less SodiumSodium -63.6%

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% 0% 0% 56% 63% 96% 74% 81% 0% 0% 32% 30%
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%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +594.9%
Contains more Vitamin B3Vitamin B3 +446.3%
Contains more Vitamin B5Vitamin B5 +243.5%
Contains more Vitamin B6Vitamin B6 +358.4%
Contains more FolateFolate +200%
Contains more CholineCholine +169.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat groats, roasted, dry Buckwheat DV% diff.
Manganese 1.618mg 0.403mg 53%
Copper 0.624mg 0.146mg 53%
Magnesium 221mg 51mg 40%
Phosphorus 319mg 70mg 36%
Fiber 10.3g 2.7g 30%
Vitamin B3 5.135mg 0.94mg 26%
Vitamin B6 0.353mg 0.077mg 21%
Iron 2.47mg 0.8mg 21%
Vitamin B2 0.271mg 0.039mg 18%
Carbs 74.95g 19.94g 18%
Vitamin B5 1.233mg 0.359mg 17%
Protein 11.73g 3.38g 17%
Zinc 2.42mg 0.61mg 16%
Methionine 153mg 0.044mg 15%
Vitamin B1 0.224mg 0.04mg 15%
Calories 346kcal 92kcal 13%
Selenium 8.4µg 2.2µg 11%
Potassium 320mg 88mg 7%
Folate 42µg 14µg 7%
Choline 54.2mg 20.1mg 6%
Polyunsaturated fat 0.828g 0.188g 4%
Fats 2.71g 0.62g 3%
Monounsaturated fat 0.828g 0.188g 2%
Saturated fat 0.591g 0.134g 2%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Calcium 17mg 7mg 1%
Net carbs 64.65g 17.24g N/A
Sugar 0.9g N/A
Sodium 11mg 4mg 0%
Tryptophan 0.17mg 0.049mg 0%
Threonine 0.448mg 0.129mg 0%
Isoleucine 0.441mg 0.127mg 0%
Leucine 0.736mg 0.212mg 0%
Lysine 0.595mg 0.172mg 0%
Phenylalanine 0.461mg 0.133mg 0%
Valine 0.6mg 0.173mg 0%
Histidine 0.273mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 3% 75% 8% 2%
Protein: 11.73 g
Fats: 2.71 g
Carbs: 74.95 g
Water: 8.41 g
Other: 2.2 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +247%
Contains more FatsFats +337.1%
Contains more CarbsCarbs +275.9%
Contains more OtherOther +411.6%
Contains more WaterWater +799.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.591 g
Monounsaturated fat: Mono. Fat 0.828 g
Polyunsaturated fat: Poly. Fat 0.828 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +340.4%
Contains more Poly. FatPolyunsaturated fat +340.4%
Contains less Sat. FatSaturated fat -77.3%

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 groats, roasted, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170685/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.