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Cornmeal vs Buckwheat - In-Depth Nutrition Comparison

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Significant differences between Cornmeal and Buckwheat

  • Cornmeal has more Folate, Vitamin B1, and Iron, however Buckwheat is richer in Copper, Manganese, Magnesium, Phosphorus, Fiber, Vitamin B5, and Zinc.
  • Buckwheat covers your daily Copper needs 114% more than Cornmeal.
  • Buckwheat has 7 times less Folate than Cornmeal. Cornmeal has 209µg of Folate, while Buckwheat has 30µg.

Specific food types used in this comparison are Cornmeal, degermed, enriched, yellow and Buckwheat.

Infographic

Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +98.2%
Contains more Calcium +500%
Contains more Magnesium +621.9%
Contains more Phosphorus +250.5%
Contains more Potassium +223.9%
Contains less Sodium -85.7%
Contains more Zinc +263.6%
Contains more Copper +1347.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Iron +98.2%
Contains more Calcium +500%
Contains more Magnesium +621.9%
Contains more Phosphorus +250.5%
Contains more Potassium +223.9%
Contains less Sodium -85.7%
Contains more Zinc +263.6%
Contains more Copper +1347.4%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +445.5%
Contains more Folate +596.7%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +413.8%
Contains more Vitamin B6 +15.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 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 B1 +445.5%
Contains more Folate +596.7%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +413.8%
Contains more Vitamin B6 +15.4%

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.
Cornmeal Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Buckwheat Opinion
Net carbs 75.55g 61.5g Cornmeal
Protein 7.11g 13.25g Buckwheat
Fats 1.75g 3.4g Buckwheat
Carbs 79.45g 71.5g Cornmeal
Calories 370kcal 343kcal Cornmeal
Starch 73.3g g Cornmeal
Fructose 0.17g g Cornmeal
Sugar 1.61g g Buckwheat
Fiber 3.9g 10g Buckwheat
Calcium 3mg 18mg Buckwheat
Iron 4.36mg 2.2mg Cornmeal
Magnesium 32mg 231mg Buckwheat
Phosphorus 99mg 347mg Buckwheat
Potassium 142mg 460mg Buckwheat
Sodium 7mg 1mg Buckwheat
Zinc 0.66mg 2.4mg Buckwheat
Copper 0.076mg 1.1mg Buckwheat
Vitamin A 214IU 0IU Cornmeal
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.551mg 0.101mg Cornmeal
Vitamin B2 0.382mg 0.425mg Buckwheat
Vitamin B3 4.968mg 7.02mg Buckwheat
Vitamin B5 0.24mg 1.233mg Buckwheat
Vitamin B6 0.182mg 0.21mg Buckwheat
Folate 209µg 30µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Tryptophan 0.038mg 0.192mg Buckwheat
Threonine 0.172mg 0.506mg Buckwheat
Isoleucine 0.242mg 0.498mg Buckwheat
Leucine 1.006mg 0.832mg Cornmeal
Lysine 0.105mg 0.672mg Buckwheat
Methionine 0.162mg 0.172mg Buckwheat
Phenylalanine 0.366mg 0.52mg Buckwheat
Valine 0.337mg 0.678mg Buckwheat
Histidine 0.172mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.22g 0.741g Cornmeal
Monounsaturated Fat 0.39g 1.04g Buckwheat
Polyunsaturated fat 0.828g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46
Cornmeal
33
Buckwheat
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
80%
Buckwheat
Carbohydrates
79%
Cornmeal
72%
Buckwheat
Fats
8%
Cornmeal
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.521g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. 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.