Mustard vs. Buckwheat — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
10%
8%
Minerals Daily Need Coverage Score
60%
24%
Comparison summary
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 19)
Which food is cheaper?
Mustard is cheaper (difference - $0.3)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 1100mg)
Which food is lower in Saturated fat?
Buckwheat is lower in Saturated fat (difference - 0.08g)
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.