Mustard vs. Buckwheat — In-Depth Nutrition Comparison
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What are the main differences between mustard and buckwheat?
- Mustard is richer in selenium, vitamin B1, iron, calcium, phosphorus, fiber, and monounsaturated fat, yet buckwheat is richer in copper.
- Mustard's daily need coverage for selenium is 57% higher.
- Mustard has 276 times more sodium than buckwheat. Mustard has 1104mg of sodium, while buckwheat has 4mg.
- Mustard has a lower glycemic index than buckwheat.
We used Mustard, prepared, yellow and Buckwheat groats, roasted, cooked types in this comparison.
Infographic
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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 | +800% |
| Contains more PotassiumPotassium | +72.7% |
| Contains more IronIron | +101.3% |
| Contains more PhosphorusPhosphorus | +54.3% |
| Contains more SeleniumSelenium | +1422.7% |
| Contains more CopperCopper | +97.3% |
| Contains less SodiumSodium | -99.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +342.5% |
| Contains more Vitamin B2Vitamin B2 | +79.5% |
| Contains more CholineCholine | +11.4% |
| Contains more Vitamin B3Vitamin B3 | +66.4% |
| Contains more Vitamin B5Vitamin B5 | +41.3% |
| Contains more Vitamin KVitamin K | +35.7% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.5µg | 2.2µg | 57% |
| Sodium | 1104mg | 4mg | 48% |
| Vitamin B1 | 0.177mg | 0.04mg | 11% |
| Iron | 1.61mg | 0.8mg | 10% |
| Copper | 0.074mg | 0.146mg | 8% |
| Calcium | 63mg | 7mg | 6% |
| Monounsaturated fat | 2.182g | 0.188g | 5% |
| Carbs | 5.83g | 19.94g | 5% |
| Phosphorus | 108mg | 70mg | 5% |
| Fiber | 4g | 2.7g | 5% |
| Fats | 3.34g | 0.62g | 4% |
| Polyunsaturated fat | 0.774g | 0.188g | 4% |
| Calories | 60kcal | 92kcal | 2% |
| Vitamin B2 | 0.07mg | 0.039mg | 2% |
| Vitamin E | 0.36mg | 0.09mg | 2% |
| Folate | 7µg | 14µg | 2% |
| Vitamin B5 | 0.254mg | 0.359mg | 2% |
| Vitamin B3 | 0.565mg | 0.94mg | 2% |
| Potassium | 152mg | 88mg | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Manganese | 0.422mg | 0.403mg | 1% |
| Magnesium | 48mg | 51mg | 1% |
| Vitamin B6 | 0.07mg | 0.077mg | 1% |
| Protein | 3.74g | 3.38g | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 1.83g | 17.24g | N/A |
| Sugar | 0.92g | 0.9g | N/A |
| Zinc | 0.64mg | 0.61mg | 0% |
| Starch | 0.64g | 0% | |
| Vitamin K | 1.4µg | 1.9µg | 0% |
| Trans fat | 0.009g | N/A | |
| Choline | 22.4mg | 20.1mg | 0% |
| Saturated fat | 0.214g | 0.134g | 0% |
| Tryptophan | 0.009mg | 0.049mg | 0% |
| Threonine | 0.167mg | 0.129mg | 0% |
| Isoleucine | 0.146mg | 0.127mg | 0% |
| Leucine | 0.292mg | 0.212mg | 0% |
| Lysine | 0.264mg | 0.172mg | 0% |
| Methionine | 0.076mg | 0.044mg | 0% |
| Phenylalanine | 0.161mg | 0.133mg | 0% |
| Valine | 0.189mg | 0.173mg | 0% |
| Histidine | 0.119mg | 0.079mg | 0% |
| Fructose | 0.23g | 0.1g | 0% |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +438.7% |
| Contains more OtherOther | +683.7% |
| Contains more CarbsCarbs | +242% |
~equal in
Protein
~3.38g
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1060.6% |
| Contains more Poly. FatPolyunsaturated fat | +311.7% |
| Contains less Sat. FatSaturated fat | -37.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +135% |
| Contains more FructoseFructose | +130% |
| Contains more SucroseSucrose | +90.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
