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  6. Buttermilk vs. Buckwheat

Buttermilk vs. Buckwheat — In-Depth Nutrition Comparison

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How are buttermilk and buckwheat different?

  • Buttermilk is richer in calcium, vitamin B12, and vitamin B2, while buckwheat is higher in manganese, copper, fiber, magnesium, iron, and vitamin B3.
  • Buckwheat covers your daily need for manganese, 17% more than buttermilk.
  • Buckwheat is lower in sodium.

Milk, buttermilk, fluid, cultured, lowfat and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
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 CalciumCalcium +1557.1%
Contains more PotassiumPotassium +71.6%
Contains more PhosphorusPhosphorus +27.1%
Contains more MagnesiumMagnesium +363.6%
Contains more IronIron +1500%
Contains more CopperCopper +1227.3%
Contains more ZincZinc +45.2%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +20050%
~equal in Selenium ~2.2µg

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +294.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +1520.7%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +126.5%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +180%
Contains more CholineCholine +13.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Buttermilk Buckwheat DV% diff.
Manganese 0.002mg 0.403mg 17%
Copper 0.011mg 0.146mg 15%
Calcium 116mg 7mg 11%
Fiber 0g 2.7g 11%
Magnesium 11mg 51mg 10%
Iron 0.05mg 0.8mg 9%
Vitamin B2 0.154mg 0.039mg 9%
Vitamin B12 0.22µg 0µg 9%
Sodium 190mg 4mg 8%
Vitamin B3 0.058mg 0.94mg 6%
Carbs 4.79g 19.94g 5%
Vitamin B6 0.034mg 0.077mg 3%
Phosphorus 89mg 70mg 3%
Calories 40kcal 92kcal 3%
Potassium 151mg 88mg 2%
Vitamin K 0.1µg 1.9µg 2%
Folate 5µg 14µg 2%
Zinc 0.42mg 0.61mg 2%
Saturated fat 0.548g 0.134g 2%
Vitamin A 14µg 0µg 2%
Vitamin B5 0.275mg 0.359mg 2%
Polyunsaturated fat 0.033g 0.188g 1%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin C 1mg 0mg 1%
Cholesterol 4mg 0mg 1%
Protein 3.31g 3.38g 0%
Fats 0.88g 0.62g 0%
Net carbs 4.79g 17.24g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 0.9g N/A
Vitamin E 0.05mg 0.09mg 0%
Selenium 2µg 2.2µg 0%
Choline 17.7mg 20.1mg 0%
Monounsaturated fat 0.254g 0.188g 0%
Tryptophan 0.042mg 0.049mg 0%
Threonine 0.141mg 0.129mg 0%
Isoleucine 0.171mg 0.127mg 0%
Leucine 0.313mg 0.212mg 0%
Lysine 0.277mg 0.172mg 0%
Methionine 0.087mg 0.044mg 0%
Phenylalanine 0.171mg 0.133mg 0%
Valine 0.217mg 0.173mg 0%
Histidine 0.1mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 FatsFats +41.9%
Contains more WaterWater +19.2%
Contains more OtherOther +107%
Contains more CarbsCarbs +316.3%
~equal in Protein ~3.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 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 +35.1%
Contains less Sat. FatSaturated fat -75.5%
Contains more Poly. FatPolyunsaturated fat +469.7%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.