Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Corn
  5. Compare
  6. Corn vs. Buckwheat

Corn vs. Buckwheat — In-Depth Nutrition Comparison

Compare

How are Corn and Buckwheat different?

  • Corn is richer in Vitamin B5, and Vitamin C, while Buckwheat is higher in Copper, Manganese, and Magnesium.
  • Buckwheat covers your daily need of Copper 11% more than Corn.
  • Buckwheat is lower in Sugar.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Corn 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.
Corn
Corn
4
:
6
Buckwheat
Buckwheat
Contains more Potassium +147.7%
Contains less Sodium -75%
Contains more Calcium +133.3%
Contains more Iron +77.8%
Contains more Magnesium +96.2%
Contains more Copper +198%
Contains more Manganese +141.3%
Contains more Selenium +1000%
Equal in Phosphorus - 70
Equal in Zinc - 0.61
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Potassium +147.7%
Contains less Sodium -75%
Contains more Calcium +133.3%
Contains more Iron +77.8%
Contains more Magnesium +96.2%
Contains more Copper +198%
Contains more Manganese +141.3%
Contains more Selenium +1000%
Equal in Phosphorus - 70
Equal in Zinc - 0.61

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.
Corn
Corn
8
:
1
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +132.5%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +80.5%
Contains more Folate +64.3%
Contains more Vitamin K +375%
Equal in Vitamin E - 0.09
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Buckwheat
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 +132.5%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +79%
Contains more Vitamin B5 +120.6%
Contains more Vitamin B6 +80.5%
Contains more Folate +64.3%
Contains more Vitamin K +375%
Equal in Vitamin E - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
:
1
Buckwheat
Buckwheat
Contains more Fats +141.9%
Contains more Other +62.8%
Equal in Protein - 3.38
Equal in Carbs - 19.94
Equal in Water - 75.63
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Buckwheat
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 +141.9%
Contains more Other +62.8%
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
Corn
Corn
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +220.7%
Contains less Saturated Fat -32%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +98.9%
Contains more Polyunsaturated fat +220.7%
Contains less Saturated Fat -32%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
5
:
0
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +585%
Contains more Glucose +320%
Contains more Fructose +690%
Contains more Maltose +∞%
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Buckwheat
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 +585%
Contains more Glucose +320%
Contains more Fructose +690%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Buckwheat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 Buckwheat Opinion
Net carbs 18.58g 17.24g Corn
Protein 3.41g 3.38g Corn
Fats 1.5g 0.62g Corn
Carbs 20.98g 19.94g Corn
Calories 96kcal 92kcal Corn
Starch 7.17g Corn
Fructose 0.79g 0.1g Corn
Sugar 4.54g 0.9g Buckwheat
Fiber 2.4g 2.7g Buckwheat
Calcium 3mg 7mg Buckwheat
Iron 0.45mg 0.8mg Buckwheat
Magnesium 26mg 51mg Buckwheat
Phosphorus 77mg 70mg Corn
Potassium 218mg 88mg Corn
Sodium 1mg 4mg Corn
Zinc 0.62mg 0.61mg Corn
Copper 0.049mg 0.146mg Buckwheat
Manganese 0.167mg 0.403mg Buckwheat
Selenium 0.2µg 2.2µg Buckwheat
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg 0.09mg
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.04mg Corn
Vitamin B2 0.057mg 0.039mg Corn
Vitamin B3 1.683mg 0.94mg Corn
Vitamin B5 0.792mg 0.359mg Corn
Vitamin B6 0.139mg 0.077mg Corn
Folate 23µg 14µg Corn
Vitamin K 0.4µg 1.9µg Buckwheat
Tryptophan 0.023mg 0.049mg Buckwheat
Threonine 0.133mg 0.129mg Corn
Isoleucine 0.133mg 0.127mg Corn
Leucine 0.358mg 0.212mg Corn
Lysine 0.141mg 0.172mg Buckwheat
Methionine 0.069mg 0.044mg Corn
Phenylalanine 0.155mg 0.133mg Corn
Valine 0.191mg 0.173mg Corn
Histidine 0.091mg 0.079mg Corn
Saturated Fat 0.197g 0.134g Buckwheat
Monounsaturated Fat 0.374g 0.188g Corn
Polyunsaturated fat 0.603g 0.188g Corn

Which food is preferable for your diet?

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

People also compare

Corn
Corn vs Potato
Potato
Corn
Corn vs Cauliflower
Cauliflower
Corn
Corn vs Celery
Celery
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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
17%
Corn
8%
Buckwheat
Minerals Daily Need Coverage Score
14%
Corn
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 3mg)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.2)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.64g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.063g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.