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  6. Chocolate vs. Buckwheat

Chocolate vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Chocolate and Buckwheat

  • Chocolate has more Copper, Iron, Manganese, Magnesium, Phosphorus, Fiber, Potassium, Zinc, and Vitamin B12 than Buckwheat.
  • Chocolate's daily need coverage for Copper is 98% more.
  • Buckwheat contains less Saturated Fat.

The food varieties used in the comparison are Chocolate, dark, 45- 59% cacao solids and Buckwheat groats, roasted, cooked.

Infographic

Chocolate 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.
Chocolate
Chocolate
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +700%
Contains more Iron +902.5%
Contains more Magnesium +186.3%
Contains more Phosphorus +194.3%
Contains more Potassium +535.2%
Contains more Zinc +229.5%
Contains more Copper +604.1%
Contains more Manganese +252.1%
Contains more Selenium +36.4%
Contains less Sodium -83.3%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +700%
Contains more Iron +902.5%
Contains more Magnesium +186.3%
Contains more Phosphorus +194.3%
Contains more Potassium +535.2%
Contains more Zinc +229.5%
Contains more Copper +604.1%
Contains more Manganese +252.1%
Contains more Selenium +36.4%
Contains less Sodium -83.3%

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.
Chocolate
Chocolate
5
:
7
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +326.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +29.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +83.3%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +500%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +326.3%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +29.7%
Contains more Vitamin B5 +20.9%
Contains more Vitamin B6 +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
4
:
1
Buckwheat
Buckwheat
Contains more Protein +44.4%
Contains more Fats +4945.2%
Contains more Carbs +206.8%
Contains more Other +295.3%
Contains more Water +7696.9%
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Buckwheat
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 Protein +44.4%
Contains more Fats +4945.2%
Contains more Carbs +206.8%
Contains more Other +295.3%
Contains more Water +7696.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +4974.5%
Contains more Polyunsaturated fat +480.9%
Contains less Saturated Fat -99.3%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +4974.5%
Contains more Polyunsaturated fat +480.9%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
2
Buckwheat
Buckwheat
Contains more Sucrose +11462.5%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Chocolate
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +11462.5%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Buckwheat
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate Buckwheat Opinion
Net carbs 54.17g 17.24g Chocolate
Protein 4.88g 3.38g Chocolate
Fats 31.28g 0.62g Chocolate
Carbs 61.17g 19.94g Chocolate
Calories 546kcal 92kcal Chocolate
Fructose 0g 0.1g Buckwheat
Sugar 47.9g 0.9g Buckwheat
Fiber 7g 2.7g Chocolate
Calcium 56mg 7mg Chocolate
Iron 8.02mg 0.8mg Chocolate
Magnesium 146mg 51mg Chocolate
Phosphorus 206mg 70mg Chocolate
Potassium 559mg 88mg Chocolate
Sodium 24mg 4mg Buckwheat
Zinc 2.01mg 0.61mg Chocolate
Copper 1.028mg 0.146mg Chocolate
Manganese 1.419mg 0.403mg Chocolate
Selenium 3µg 2.2µg Chocolate
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 0.09mg Chocolate
Vitamin B1 0.025mg 0.04mg Buckwheat
Vitamin B2 0.05mg 0.039mg Chocolate
Vitamin B3 0.725mg 0.94mg Buckwheat
Vitamin B5 0.297mg 0.359mg Buckwheat
Vitamin B6 0.042mg 0.077mg Buckwheat
Folate 14µg Buckwheat
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 1.9µg Chocolate
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Cholesterol 8mg 0mg Buckwheat
Trans Fat 0.112g Buckwheat
Saturated Fat 18.519g 0.134g Buckwheat
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 0.188g Chocolate
Polyunsaturated fat 1.092g 0.188g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Chocolate
8%
Buckwheat
Minerals Daily Need Coverage Score
116%
Chocolate
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 28)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.4)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 47g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 18.385g)
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.

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.