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Maize vs Buckwheat - In-Depth Nutrition Comparison

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A recap on differences between Maize and Buckwheat

  • Buckwheat is higher than Maize in Copper, Manganese, Magnesium, Phosphorus, Vitamin B3, Fiber, Vitamin B2, Iron, Zinc, and Selenium.
  • Buckwheat covers your daily Copper needs 116% more than Maize.

Food varieties used in this article are Corn, sweet, yellow, raw and Buckwheat.

Infographic

Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +800%
Contains more Iron +323.1%
Contains more Magnesium +524.3%
Contains more Phosphorus +289.9%
Contains more Potassium +70.4%
Contains less Sodium -93.3%
Contains more Zinc +421.7%
Contains more Copper +1937%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +800%
Contains more Iron +323.1%
Contains more Magnesium +524.3%
Contains more Phosphorus +289.9%
Contains more Potassium +70.4%
Contains less Sodium -93.3%
Contains more Zinc +421.7%
Contains more Copper +1937%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +296.6%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +125.8%
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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.5%
Contains more Folate +40%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +296.6%
Contains more Vitamin B5 +72%
Contains more Vitamin B6 +125.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maize Buckwheat Opinion
Net carbs 16.7g 61.5g Buckwheat
Protein 3.27g 13.25g Buckwheat
Fats 1.35g 3.4g Buckwheat
Carbs 18.7g 71.5g Buckwheat
Calories 86kcal 343kcal Buckwheat
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g Buckwheat
Fiber 2g 10g Buckwheat
Calcium 2mg 18mg Buckwheat
Iron 0.52mg 2.2mg Buckwheat
Magnesium 37mg 231mg Buckwheat
Phosphorus 89mg 347mg Buckwheat
Potassium 270mg 460mg Buckwheat
Sodium 15mg 1mg Buckwheat
Zinc 0.46mg 2.4mg Buckwheat
Copper 0.054mg 1.1mg Buckwheat
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 0.101mg Maize
Vitamin B2 0.055mg 0.425mg Buckwheat
Vitamin B3 1.77mg 7.02mg Buckwheat
Vitamin B5 0.717mg 1.233mg Buckwheat
Vitamin B6 0.093mg 0.21mg Buckwheat
Folate 42µg 30µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg 0.192mg Buckwheat
Threonine 0.129mg 0.506mg Buckwheat
Isoleucine 0.129mg 0.498mg Buckwheat
Leucine 0.348mg 0.832mg Buckwheat
Lysine 0.137mg 0.672mg Buckwheat
Methionine 0.067mg 0.172mg Buckwheat
Phenylalanine 0.15mg 0.52mg Buckwheat
Valine 0.185mg 0.678mg Buckwheat
Histidine 0.089mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.325g 0.741g Maize
Monounsaturated Fat 0.432g 1.04g Buckwheat
Polyunsaturated fat 0.487g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
33
Buckwheat
Mineral Summary Score
18
Maize
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
80%
Buckwheat
Carbohydrates
19%
Maize
72%
Buckwheat
Fats
6%
Maize
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.416g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 2)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.