Molasses vs. Buckwheat — In-Depth Nutrition Comparison
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The main differences between molasses and buckwheat
- Molasses have more iron, manganese, vitamin B6, magnesium, potassium, copper, selenium, calcium, and vitamin B5; however, buckwheat has more fiber.
- Daily need coverage for iron for molasses is 49% higher.
- Buckwheat has 29 times less calcium than molasses. Molasses have 205mg of calcium, while buckwheat has 7mg.
Food types used in this article are Molasses 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 MagnesiumMagnesium | +374.5% |
| Contains more CalciumCalcium | +2828.6% |
| Contains more PotassiumPotassium | +1563.6% |
| Contains more IronIron | +490% |
| Contains more CopperCopper | +233.6% |
| Contains more ManganeseManganese | +279.7% |
| Contains more SeleniumSelenium | +709.1% |
| Contains more ZincZinc | +110.3% |
| Contains more PhosphorusPhosphorus | +125.8% |
| Contains less SodiumSodium | -89.2% |
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 B5Vitamin B5 | +124% |
| Contains more Vitamin B6Vitamin B6 | +770.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1850% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +51.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +274.8% |
| Contains more OtherOther | +667.4% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +520% |
| Contains more WaterWater | +245.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.6% |
| Contains more Mono. FatMonounsaturated fat | +487.5% |
| Contains more Poly. FatPolyunsaturated fat | +276% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +7250% |
| Contains more GlucoseGlucose | +5860% |
| Contains more FructoseFructose | +12690% |
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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 price |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 4.72mg | 0.8mg | 49% |
| Manganese | 1.53mg | 0.403mg | 49% |
| Vitamin B6 | 0.67mg | 0.077mg | 46% |
| Magnesium | 242mg | 51mg | 45% |
| Potassium | 1464mg | 88mg | 40% |
| Copper | 0.487mg | 0.146mg | 38% |
| Selenium | 17.8µg | 2.2µg | 28% |
| Calcium | 205mg | 7mg | 20% |
| Carbs | 74.73g | 19.94g | 18% |
| Fructose | 12.79g | 0.1g | 16% |
| Fiber | 0g | 2.7g | 11% |
| Calories | 290kcal | 92kcal | 10% |
| Vitamin B5 | 0.804mg | 0.359mg | 9% |
| Protein | 0g | 3.38g | 7% |
| Phosphorus | 31mg | 70mg | 6% |
| Folate | 0µg | 14µg | 4% |
| Zinc | 0.29mg | 0.61mg | 3% |
| Vitamin B2 | 0.002mg | 0.039mg | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Choline | 13.3mg | 20.1mg | 1% |
| Saturated fat | 0.018g | 0.134g | 1% |
| Sodium | 37mg | 4mg | 1% |
| Vitamin E | 0mg | 0.09mg | 1% |
| Polyunsaturated fat | 0.05g | 0.188g | 1% |
| Fats | 0.1g | 0.62g | 1% |
| Net carbs | 74.73g | 17.24g | N/A |
| Sugar | 74.72g | 0.9g | N/A |
| Vitamin B1 | 0.041mg | 0.04mg | 0% |
| Vitamin B3 | 0.93mg | 0.94mg | 0% |
| Monounsaturated fat | 0.032g | 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% |
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
18%
8%
Minerals Daily Need Coverage Score
103%
24%
Comparison summary
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 0.116g)
Which food is cheaper?
Molasses is cheaper (difference - $0.4)
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 73.82g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 51)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.