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Maple sugar vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between maple sugar and buckwheat

  • Maple sugar is richer in manganese, zinc, iron, and calcium, while buckwheat is higher in fiber, phosphorus, magnesium, vitamin B5, vitamin B6, and vitamin B3.
  • Maple sugar covers your daily manganese needs 175% more than buckwheat.
  • Maple sugar has 13 times more calcium than buckwheat. Maple sugar has 90mg of calcium, while buckwheat has 7mg.
  • Maple sugar has a higher glycemic index (63) than buckwheat (51).

Specific food types used in this comparison are Sugars, maple and Buckwheat groats, roasted, cooked.

Infographic

Maple sugar 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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 CalciumCalcium +1185.7%
Contains more PotassiumPotassium +211.4%
Contains more IronIron +101.3%
Contains more ZincZinc +893.4%
Contains more ManganeseManganese +997.3%
Contains more MagnesiumMagnesium +168.4%
Contains more CopperCopper +47.5%
Contains more PhosphorusPhosphorus +2233.3%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +175%

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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +2250%
Contains more Vitamin B5Vitamin B5 +647.9%
Contains more Vitamin B6Vitamin B6 +2466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +857.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 CarbsCarbs +355.9%
Contains more OtherOther +86%
Contains more ProteinProtein +3280%
Contains more FatsFats +210%
Contains more WaterWater +845.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 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 -73.1%
Contains more Mono. FatMonounsaturated fat +193.8%
Contains more Poly. FatPolyunsaturated fat +88%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple sugar Buckwheat DV% diff.
Manganese 4.422mg 0.403mg 175%
Zinc 6.06mg 0.61mg 50%
Carbs 90.9g 19.94g 24%
Calories 354kcal 92kcal 13%
Fiber 0g 2.7g 11%
Phosphorus 3mg 70mg 10%
Iron 1.61mg 0.8mg 10%
Magnesium 19mg 51mg 8%
Calcium 90mg 7mg 8%
Protein 0.1g 3.38g 7%
Vitamin B3 0.04mg 0.94mg 6%
Vitamin B6 0.003mg 0.077mg 6%
Vitamin B5 0.048mg 0.359mg 6%
Potassium 274mg 88mg 5%
Copper 0.099mg 0.146mg 5%
Folate 0µg 14µg 4%
Choline 2.1mg 20.1mg 3%
Selenium 0.8µg 2.2µg 3%
Vitamin B1 0.009mg 0.04mg 3%
Vitamin K 0µg 1.9µg 2%
Vitamin B2 0.013mg 0.039mg 2%
Vitamin E 0mg 0.09mg 1%
Fats 0.2g 0.62g 1%
Polyunsaturated fat 0.1g 0.188g 1%
Net carbs 90.9g 17.24g N/A
Sugar 84.87g 0.9g N/A
Sodium 11mg 4mg 0%
Saturated fat 0.036g 0.134g 0%
Monounsaturated fat 0.064g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar 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
1%
Maple sugar
8%
Buckwheat
Minerals Daily Need Coverage Score
91%
Maple sugar
24%
Buckwheat

Comparison summary

Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.098g)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 83.97g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 12)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
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)
Which food is richer in minerals?
?
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

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.