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  6. Pasta vs. Buckwheat

Pasta vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Pasta and Buckwheat

  • Pasta has more Vitamin B1, Folate, Vitamin B2, and Vitamin B12, however, Buckwheat has more Magnesium, Manganese, and Copper.
  • Daily need coverage for Vitamin B1 from Pasta is 14% higher.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Buckwheat groats, roasted, cooked.

Infographic

Pasta 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.
Pasta
Pasta
1
:
9
Buckwheat
Buckwheat
Contains more Iron +42.5%
Contains more Calcium +16.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +11.1%
Contains more Potassium +266.7%
Contains less Sodium -33.3%
Contains more Copper +57%
Contains more Manganese +79.9%
Equal in Zinc - 0.61
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Iron +42.5%
Contains more Calcium +16.7%
Contains more Magnesium +183.3%
Contains more Phosphorus +11.1%
Contains more Potassium +266.7%
Contains less Sodium -33.3%
Contains more Copper +57%
Contains more Manganese +79.9%
Equal in Zinc - 0.61

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.
Pasta
Pasta
6
:
5
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +284.6%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +126.5%
Equal in Vitamin B3 - 0.94
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +422.5%
Contains more Vitamin B2 +284.6%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +126.5%
Equal in Vitamin B3 - 0.94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
3
:
2
Buckwheat
Buckwheat
Contains more Protein +52.4%
Contains more Fats +69.4%
Contains more Carbs +25%
Contains more Water +10.3%
Contains more Other +38.7%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Buckwheat
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 Protein +52.4%
Contains more Fats +69.4%
Contains more Carbs +25%
Contains more Water +10.3%
Contains more Other +38.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +128.2%
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +51.6%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +128.2%
Contains less Saturated Fat -10.7%
Contains more Monounsaturated Fat +51.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Buckwheat Opinion
Net carbs 24.93g 17.24g Pasta
Protein 5.15g 3.38g Pasta
Fats 1.05g 0.62g Pasta
Carbs 24.93g 19.94g Pasta
Calories 131kcal 92kcal Pasta
Fructose 0.1g Buckwheat
Sugar 0.9g Pasta
Fiber 2.7g Buckwheat
Calcium 6mg 7mg Buckwheat
Iron 1.14mg 0.8mg Pasta
Magnesium 18mg 51mg Buckwheat
Phosphorus 63mg 70mg Buckwheat
Potassium 24mg 88mg Buckwheat
Sodium 6mg 4mg Buckwheat
Zinc 0.56mg 0.61mg Buckwheat
Copper 0.093mg 0.146mg Buckwheat
Manganese 0.224mg 0.403mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.209mg 0.04mg Pasta
Vitamin B2 0.15mg 0.039mg Pasta
Vitamin B3 0.992mg 0.94mg Pasta
Vitamin B5 0.183mg 0.359mg Buckwheat
Vitamin B6 0.034mg 0.077mg Buckwheat
Folate 64µg 14µg Pasta
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 1.9µg Buckwheat
Tryptophan 0.065mg 0.049mg Pasta
Threonine 0.134mg 0.129mg Pasta
Isoleucine 0.197mg 0.127mg Pasta
Leucine 0.348mg 0.212mg Pasta
Lysine 0.097mg 0.172mg Buckwheat
Methionine 0.079mg 0.044mg Pasta
Phenylalanine 0.247mg 0.133mg Pasta
Valine 0.217mg 0.173mg Pasta
Histidine 0.103mg 0.079mg Pasta
Cholesterol 33mg 0mg Buckwheat
Saturated Fat 0.15g 0.134g Buckwheat
Monounsaturated Fat 0.124g 0.188g Buckwheat
Polyunsaturated fat 0.429g 0.188g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pasta
8%
Buckwheat
Minerals Daily Need Coverage Score
16%
Pasta
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.016g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.