Cereal vs. Buckwheat — In-Depth Nutrition Comparison
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How are Cereal and Buckwheat different?
- Cereal is higher than Buckwheat in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A, Zinc, Vitamin C, and Manganese.
- Cereal covers your daily need of Vitamin B1 521% more than Buckwheat.
- Buckwheat is lower in Sodium.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Buckwheat groats, roasted, cooked types were used 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 CalciumCalcium | +42.9% |
| Contains more PotassiumPotassium | +19.3% |
| Contains more IronIron | +4157.5% |
| Contains more ZincZinc | +1145.9% |
| Contains more ManganeseManganese | +96% |
| Contains more SeleniumSelenium | +186.4% |
| Contains more MagnesiumMagnesium | +168.4% |
| Contains less SodiumSodium | -99.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15620% |
| Contains more Vitamin B2Vitamin B2 | +9823.1% |
| Contains more Vitamin B3Vitamin B3 | +3051.1% |
| Contains more Vitamin B6Vitamin B6 | +7674% |
| Contains more Vitamin EVitamin E | +12.5% |
| Contains more Vitamin B5Vitamin B5 | +58.8% |
| Contains more Vitamin KVitamin K | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +79.3% |
| Contains more FatsFats | +74.2% |
| Contains more CarbsCarbs | +335.6% |
| Contains more OtherOther | +418.6% |
| Contains more WaterWater | +1900.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +88.3% |
| Contains less Sat. FatSaturated Fat | -48.5% |
~equal in
Monounsaturated Fat
~0.188g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +2335% |
| Contains more GlucoseGlucose | +35% |
| Contains more FructoseFructose | +160% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~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 Cholesterol |
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| Lower in price |
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| Rich in minerals |
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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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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 378kcal | 92kcal |
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| Protein | 6.06g | 3.38g |
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| Fats | 1.08g | 0.62g |
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| Vitamin C | 38.5mg | 0mg |
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| Net carbs | 85.45g | 17.24g |
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| Carbs | 86.85g | 19.94g |
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| Magnesium | 19mg | 51mg |
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| Calcium | 10mg | 7mg |
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| Potassium | 105mg | 88mg |
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| Iron | 34.06mg | 0.8mg |
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| Sugar | 10.35g | 0.9g |
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| Fiber | 1.4g | 2.7g |
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| Copper | 0.137mg | 0.146mg |
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| Zinc | 7.6mg | 0.61mg |
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| Phosphorus | 77mg | 70mg |
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| Sodium | 795mg | 4mg |
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| Vitamin A | 2792IU | 0IU |
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| Vitamin A | 814µg | 0µg |
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| Vitamin E | 0.08mg | 0.09mg |
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| Manganese | 0.79mg | 0.403mg |
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| Selenium | 6.3µg | 2.2µg |
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| Vitamin B1 | 6.288mg | 0.04mg |
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| Vitamin B2 | 3.87mg | 0.039mg |
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| Vitamin B3 | 29.62mg | 0.94mg |
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| Vitamin B5 | 0.226mg | 0.359mg |
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| Vitamin B6 | 5.986mg | 0.077mg |
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| Vitamin K | 0µg | 1.9µg |
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| Folate | 14µg |
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| Choline | 20.1mg |
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| Saturated Fat | 0.26g | 0.134g |
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| Monounsaturated Fat | 0.204g | 0.188g |
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| Polyunsaturated fat | 0.354g | 0.188g |
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| Tryptophan | 0.066mg | 0.049mg |
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| Threonine | 0.241mg | 0.129mg |
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| Isoleucine | 0.26mg | 0.127mg |
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| Leucine | 0.767mg | 0.212mg |
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| Lysine | 0.113mg | 0.172mg |
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| Methionine | 0.13mg | 0.044mg |
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| Phenylalanine | 0.365mg | 0.133mg |
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| Valine | 0.344mg | 0.173mg |
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| Histidine | 0.162mg | 0.079mg |
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| Fructose | 0.26g | 0.1g |
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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
363%
8%
Minerals Daily Need Coverage Score
183%
24%
Comparison summary
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $2.4)
Which food is richer in minerals?
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 9.45g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 791mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 18)
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.