Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fenugreek vs. Buckwheat — In-Depth Nutrition Comparison

Compare

How are fenugreek and buckwheat different?

  • Fenugreek has more iron, copper, fiber, vitamin B6, manganese, magnesium, phosphorus, vitamin B2, vitamin B1, and potassium than buckwheat.
  • Daily need coverage for iron for fenugreek is 409% higher.
  • Fenugreek contains 9 times more vitamin B2 than buckwheat. While fenugreek contains 0.366mg of vitamin B2, buckwheat contains only 0.039mg.
  • Fenugreek has a lower glycemic index (0) than buckwheat (51).

Spices, fenugreek seed and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Fenugreek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 MagnesiumMagnesium +274.5%
Contains more CalciumCalcium +2414.3%
Contains more PotassiumPotassium +775%
Contains more IronIron +4091.3%
Contains more CopperCopper +660.3%
Contains more ZincZinc +309.8%
Contains more PhosphorusPhosphorus +322.9%
Contains more ManganeseManganese +204.7%
Contains more SeleniumSelenium +186.4%
Contains less SodiumSodium -94%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +705%
Contains more Vitamin B2Vitamin B2 +838.5%
Contains more Vitamin B3Vitamin B3 +74.5%
Contains more Vitamin B6Vitamin B6 +679.2%
Contains more FolateFolate +307.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fenugreek Buckwheat DV% diff.
Iron 33.53mg 0.8mg 409%
Copper 1.11mg 0.146mg 107%
Fiber 24.6g 2.7g 88%
Vitamin B6 0.6mg 0.077mg 40%
Protein 23g 3.38g 39%
Manganese 1.228mg 0.403mg 36%
Magnesium 191mg 51mg 33%
Phosphorus 296mg 70mg 32%
Vitamin B2 0.366mg 0.039mg 25%
Vitamin B1 0.322mg 0.04mg 24%
Potassium 770mg 88mg 20%
Calcium 176mg 7mg 17%
Zinc 2.5mg 0.61mg 17%
Carbs 58.35g 19.94g 13%
Calories 323kcal 92kcal 12%
Folate 57µg 14µg 11%
Fats 6.41g 0.62g 9%
Selenium 6.3µg 2.2µg 7%
Vitamin B5 0.359mg 7%
Saturated fat 1.46g 0.134g 6%
Vitamin B3 1.64mg 0.94mg 4%
Choline 20.1mg 4%
Sodium 67mg 4mg 3%
Vitamin C 3mg 0mg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.188g 1%
Net carbs 33.75g 17.24g N/A
Sugar 0.9g N/A
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.188g 0%
Tryptophan 0.391mg 0.049mg 0%
Threonine 0.898mg 0.129mg 0%
Isoleucine 1.241mg 0.127mg 0%
Leucine 1.757mg 0.212mg 0%
Lysine 1.684mg 0.172mg 0%
Methionine 0.338mg 0.044mg 0%
Phenylalanine 1.089mg 0.133mg 0%
Valine 1.102mg 0.173mg 0%
Histidine 0.668mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +580.5%
Contains more FatsFats +933.9%
Contains more CarbsCarbs +192.6%
Contains more OtherOther +690.7%
Contains more WaterWater +755.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -90.8%

People also compare

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.