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

Corn raw vs. Buckwheat — In-Depth Nutrition Comparison

Compare

What are the differences between Corn raw and Buckwheat?

  • Corn raw is higher in Vitamin B1, Vitamin C, Vitamin B5, Folate, Potassium, and Vitamin B3, yet Buckwheat is higher in Manganese, and Copper.

We used Corn, sweet, yellow, raw and Buckwheat groats, roasted, cooked types in this article.

Infographic

Corn raw 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.
Contains more Phosphorus +27.1%
Contains more Potassium +206.8%
Contains more Calcium +250%
Contains more Iron +53.8%
Contains more Magnesium +37.8%
Contains less Sodium -73.3%
Contains more Zinc +32.6%
Contains more Copper +170.4%
Contains more Manganese +147.2%
Contains more Selenium +266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Phosphorus +27.1%
Contains more Potassium +206.8%
Contains more Calcium +250%
Contains more Iron +53.8%
Contains more Magnesium +37.8%
Contains less Sodium -73.3%
Contains more Zinc +32.6%
Contains more Copper +170.4%
Contains more Manganese +147.2%
Contains more Selenium +266.7%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +88.3%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +20.8%
Contains more Folate +200%
Contains more Vitamin E +28.6%
Contains more Vitamin K +533.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +41%
Contains more Vitamin B3 +88.3%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +20.8%
Contains more Folate +200%
Contains more Vitamin E +28.6%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +117.7%
Contains more Other +46.5%
Equal in Protein - 3.38
Equal in Carbs - 19.94
Equal in Water - 75.63
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 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 Fats +117.7%
Contains more Other +46.5%
Equal in Protein - 3.38
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +129.8%
Contains more Polyunsaturated fat +159%
Contains less Saturated Fat -58.8%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +129.8%
Contains more Polyunsaturated fat +159%
Contains less Saturated Fat -58.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +122.5%
Contains more Glucose +1615%
Contains more Fructose +1840%
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Starch +∞%
Contains more Sucrose +122.5%
Contains more Glucose +1615%
Contains more Fructose +1840%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Buckwheat Opinion
Net carbs 16.7g 17.24g Buckwheat
Protein 3.27g 3.38g Buckwheat
Fats 1.35g 0.62g Corn raw
Carbs 18.7g 19.94g Buckwheat
Calories 86kcal 92kcal Buckwheat
Starch 5.7g Corn raw
Fructose 1.94g 0.1g Corn raw
Sugar 6.26g 0.9g Buckwheat
Fiber 2g 2.7g Buckwheat
Calcium 2mg 7mg Buckwheat
Iron 0.52mg 0.8mg Buckwheat
Magnesium 37mg 51mg Buckwheat
Phosphorus 89mg 70mg Corn raw
Potassium 270mg 88mg Corn raw
Sodium 15mg 4mg Buckwheat
Zinc 0.46mg 0.61mg Buckwheat
Copper 0.054mg 0.146mg Buckwheat
Manganese 0.163mg 0.403mg Buckwheat
Selenium 0.6µg 2.2µg Buckwheat
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.09mg Buckwheat
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.04mg Corn raw
Vitamin B2 0.055mg 0.039mg Corn raw
Vitamin B3 1.77mg 0.94mg Corn raw
Vitamin B5 0.717mg 0.359mg Corn raw
Vitamin B6 0.093mg 0.077mg Corn raw
Folate 42µg 14µg Corn raw
Vitamin K 0.3µg 1.9µg Buckwheat
Tryptophan 0.023mg 0.049mg Buckwheat
Threonine 0.129mg 0.129mg
Isoleucine 0.129mg 0.127mg Corn raw
Leucine 0.348mg 0.212mg Corn raw
Lysine 0.137mg 0.172mg Buckwheat
Methionine 0.067mg 0.044mg Corn raw
Phenylalanine 0.15mg 0.133mg Corn raw
Valine 0.185mg 0.173mg Corn raw
Histidine 0.089mg 0.079mg Corn raw
Saturated Fat 0.325g 0.134g Buckwheat
Monounsaturated Fat 0.432g 0.188g Corn raw
Polyunsaturated fat 0.487g 0.188g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
8%
Buckwheat
Minerals Daily Need Coverage Score
17%
Corn raw
24%
Buckwheat

Comparison summary

Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.2)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 5.36g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 1)
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)

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.