Egg white vs. Buckwheat — In-Depth Nutrition Comparison
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The main differences between egg whites and buckwheat
- Egg whites have more selenium and vitamin B2; however, buckwheat has more manganese, copper, fiber, magnesium, iron, phosphorus, and vitamin B6.
- Daily need coverage for selenium for egg whites is 32% higher.
- Buckwheat has 42 times less sodium than egg whites. Egg whites have 166mg of sodium, while buckwheat has 4mg.
- Buckwheat has a higher glycemic index than egg whites.
Food types used in this article are Egg, white, raw, fresh and Buckwheat groats, roasted, cooked.
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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 PotassiumPotassium | +85.2% |
| Contains more SeleniumSelenium | +809.1% |
| Contains more MagnesiumMagnesium | +363.6% |
| Contains more IronIron | +900% |
| Contains more CopperCopper | +534.8% |
| Contains more ZincZinc | +1933.3% |
| Contains more PhosphorusPhosphorus | +366.7% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +3563.6% |
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 B2Vitamin B2 | +1025.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B3Vitamin B3 | +795.2% |
| Contains more Vitamin B5Vitamin B5 | +88.9% |
| Contains more Vitamin B6Vitamin B6 | +1440% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +1727.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +222.5% |
| Contains more WaterWater | +15.8% |
| Contains more OtherOther | +46.5% |
| Contains more FatsFats | +264.7% |
| Contains more CarbsCarbs | +2631.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +70% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more FructoseFructose | +42.9% |
~equal in
Starch
~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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 20µg | 2.2µg | 32% |
| Vitamin B2 | 0.439mg | 0.039mg | 31% |
| Manganese | 0.011mg | 0.403mg | 17% |
| Protein | 10.9g | 3.38g | 15% |
| Copper | 0.023mg | 0.146mg | 14% |
| Fiber | 0g | 2.7g | 11% |
| Magnesium | 11mg | 51mg | 10% |
| Iron | 0.08mg | 0.8mg | 9% |
| Phosphorus | 15mg | 70mg | 8% |
| Sodium | 166mg | 4mg | 7% |
| Vitamin B6 | 0.005mg | 0.077mg | 6% |
| Carbs | 0.73g | 19.94g | 6% |
| Zinc | 0.03mg | 0.61mg | 5% |
| Vitamin B3 | 0.105mg | 0.94mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 0.359mg | 3% |
| Folate | 4µg | 14µg | 3% |
| Choline | 1.1mg | 20.1mg | 3% |
| Vitamin B1 | 0.004mg | 0.04mg | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Calories | 52kcal | 92kcal | 2% |
| Potassium | 163mg | 88mg | 2% |
| Vitamin E | 0mg | 0.09mg | 1% |
| Fats | 0.17g | 0.62g | 1% |
| Saturated fat | 0g | 0.134g | 1% |
| Polyunsaturated fat | 0g | 0.188g | 1% |
| Net carbs | 0.73g | 17.24g | N/A |
| Calcium | 7mg | 7mg | 0% |
| Sugar | 0.71g | 0.9g | N/A |
| Monounsaturated fat | 0g | 0.188g | 0% |
| Tryptophan | 0.125mg | 0.049mg | 0% |
| Threonine | 0.449mg | 0.129mg | 0% |
| Isoleucine | 0.661mg | 0.127mg | 0% |
| Leucine | 1.016mg | 0.212mg | 0% |
| Lysine | 0.806mg | 0.172mg | 0% |
| Methionine | 0.399mg | 0.044mg | 0% |
| Phenylalanine | 0.686mg | 0.133mg | 0% |
| Valine | 0.809mg | 0.173mg | 0% |
| Histidine | 0.29mg | 0.079mg | 0% |
| Fructose | 0.07g | 0.1g | 0% |
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
10%
8%
Minerals Daily Need Coverage Score
17%
24%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 0.19g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 51)
Which food is cheaper?
Egg white is cheaper (difference - $1.4)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 162mg)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)