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Cereal vs Buckwheat - In-Depth Nutrition Comparison

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What are the main differences between Cereal and Buckwheat?

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, while Buckwheat is higher in Copper, Vitamin A RAE, Magnesium, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 516% higher.
  • Buckwheat has 29 times less Vitamin B6 than Cereal. Cereal has 5.986mg of Vitamin B6, while Buckwheat has 0.21mg.

We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Buckwheat types in this comparison.

Infographic

Cereal vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1448.2%
Contains more Zinc +216.7%
Contains more Calcium +80%
Contains more Magnesium +1115.8%
Contains more Phosphorus +350.6%
Contains more Potassium +338.1%
Contains less Sodium -99.9%
Contains more Copper +702.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Iron +1448.2%
Contains more Zinc +216.7%
Contains more Calcium +80%
Contains more Magnesium +1115.8%
Contains more Phosphorus +350.6%
Contains more Potassium +338.1%
Contains less Sodium -99.9%
Contains more Copper +702.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6125.7%
Contains more Vitamin B2 +810.6%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +2750.5%
Contains more Vitamin B5 +445.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6125.7%
Contains more Vitamin B2 +810.6%
Contains more Vitamin B3 +321.9%
Contains more Vitamin B6 +2750.5%
Contains more Vitamin B5 +445.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Buckwheat
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Buckwheat Opinion
Net carbs 85.45g 61.5g Cereal
Protein 6.06g 13.25g Buckwheat
Fats 1.08g 3.4g Buckwheat
Carbs 86.85g 71.5g Cereal
Calories 378kcal 343kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g g Buckwheat
Fiber 1.4g 10g Buckwheat
Calcium 10mg 18mg Buckwheat
Iron 34.06mg 2.2mg Cereal
Magnesium 19mg 231mg Buckwheat
Phosphorus 77mg 347mg Buckwheat
Potassium 105mg 460mg Buckwheat
Sodium 795mg 1mg Buckwheat
Zinc 7.6mg 2.4mg Cereal
Copper 0.137mg 1.1mg Buckwheat
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D IU 0IU Buckwheat
Vitamin D µg 0µg Buckwheat
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.101mg Cereal
Vitamin B2 3.87mg 0.425mg Cereal
Vitamin B3 29.62mg 7.02mg Cereal
Vitamin B5 0.226mg 1.233mg Buckwheat
Vitamin B6 5.986mg 0.21mg Cereal
Folate µg 30µg Buckwheat
Vitamin B12 µg 0µg Buckwheat
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg 0.192mg Buckwheat
Threonine 0.241mg 0.506mg Buckwheat
Isoleucine 0.26mg 0.498mg Buckwheat
Leucine 0.767mg 0.832mg Buckwheat
Lysine 0.113mg 0.672mg Buckwheat
Methionine 0.13mg 0.172mg Buckwheat
Phenylalanine 0.365mg 0.52mg Buckwheat
Valine 0.344mg 0.678mg Buckwheat
Histidine 0.162mg 0.309mg Buckwheat
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 0.741g Cereal
Monounsaturated Fat 0.204g 1.04g Buckwheat
Polyunsaturated fat 0.354g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
33
Buckwheat
Mineral Summary Score
212
Cereal
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
80%
Buckwheat
Carbohydrates
87%
Cereal
72%
Buckwheat
Fats
5%
Cereal
16%
Buckwheat

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.481g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 794mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.