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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.

Infographic

Egg white 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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%
~equal in Calcium ~7mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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 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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
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 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.
Egg white Buckwheat
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Egg white Buckwheat 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?

ok
ok
is better in case of low diet
Egg white Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Egg white
8%
Buckwheat
Minerals Daily Need Coverage Score
17%
Egg white
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 0.19g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 51)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 162mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.