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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
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
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
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.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
91%
24%
Comparison summary
Which food is lower in Saturated fat?
Maple sugar is lower in Saturated fat (difference - 0.098g)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 83.97g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 12)
Which food is cheaper?
Buckwheat is cheaper (difference - $1.6)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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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.