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  6. Peanut butter vs. Buckwheat

Peanut butter vs. Buckwheat — In-Depth Nutrition Comparison

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How are Peanut butter and Buckwheat different?

  • Peanut butter is higher than Buckwheat in Vitamin B3, Vitamin E , Manganese, Phosphorus, Copper, Vitamin B6, Magnesium, Folate, and Zinc.
  • Peanut butter covers your daily need of Vitamin B3 76% more than Buckwheat.
  • Peanut butter contains 101 times more Vitamin E than Buckwheat. Peanut butter contains 9.1mg of Vitamin E , while Buckwheat contains 0.09mg.
  • Buckwheat is lower in Saturated Fat.

Peanut butter, smooth style, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +600%
Contains more Iron +117.5%
Contains more Magnesium +229.4%
Contains more Phosphorus +378.6%
Contains more Potassium +534.1%
Contains more Zinc +311.5%
Contains more Copper +189%
Contains more Manganese +313.2%
Contains more Selenium +86.4%
Contains less Sodium -76.5%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +600%
Contains more Iron +117.5%
Contains more Magnesium +229.4%
Contains more Phosphorus +378.6%
Contains more Potassium +534.1%
Contains more Zinc +311.5%
Contains more Copper +189%
Contains more Manganese +313.2%
Contains more Selenium +86.4%
Contains less Sodium -76.5%

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.
Peanut butter
Peanut butter
7
:
1
Buckwheat
Buckwheat
Contains more Vitamin E +10011.1%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B3 +1294.9%
Contains more Vitamin B5 +216.7%
Contains more Vitamin B6 +472.7%
Contains more Folate +521.4%
Contains more Vitamin K +533.3%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
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 E +10011.1%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +392.3%
Contains more Vitamin B3 +1294.9%
Contains more Vitamin B5 +216.7%
Contains more Vitamin B6 +472.7%
Contains more Folate +521.4%
Contains more Vitamin K +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Buckwheat
Buckwheat
Contains more Protein +557.1%
Contains more Fats +8183.9%
Contains more Carbs +11.9%
Contains more Other +572.1%
Contains more Water +6048.8%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +557.1%
Contains more Fats +8183.9%
Contains more Carbs +11.9%
Contains more Other +572.1%
Contains more Water +6048.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +13698.4%
Contains more Polyunsaturated fat +6567.6%
Contains less Saturated Fat -98.7%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +13698.4%
Contains more Polyunsaturated fat +6567.6%
Contains less Saturated Fat -98.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
1
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +2462.5%
Contains more Fructose +20%
Contains more Glucose +53.8%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2462.5%
Contains more Fructose +20%
Contains more Glucose +53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Buckwheat Opinion
Net carbs 17.31g 17.24g Peanut butter
Protein 22.21g 3.38g Peanut butter
Fats 51.36g 0.62g Peanut butter
Carbs 22.31g 19.94g Peanut butter
Calories 598kcal 92kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g 0.1g Peanut butter
Sugar 10.49g 0.9g Buckwheat
Fiber 5g 2.7g Peanut butter
Calcium 49mg 7mg Peanut butter
Iron 1.74mg 0.8mg Peanut butter
Magnesium 168mg 51mg Peanut butter
Phosphorus 335mg 70mg Peanut butter
Potassium 558mg 88mg Peanut butter
Sodium 17mg 4mg Buckwheat
Zinc 2.51mg 0.61mg Peanut butter
Copper 0.422mg 0.146mg Peanut butter
Manganese 1.665mg 0.403mg Peanut butter
Selenium 4.1µg 2.2µg Peanut butter
Vitamin E 9.1mg 0.09mg Peanut butter
Vitamin B1 0.15mg 0.04mg Peanut butter
Vitamin B2 0.192mg 0.039mg Peanut butter
Vitamin B3 13.112mg 0.94mg Peanut butter
Vitamin B5 1.137mg 0.359mg Peanut butter
Vitamin B6 0.441mg 0.077mg Peanut butter
Folate 87µg 14µg Peanut butter
Vitamin K 0.3µg 1.9µg Buckwheat
Tryptophan 0.231mg 0.049mg Peanut butter
Threonine 0.525mg 0.129mg Peanut butter
Isoleucine 0.616mg 0.127mg Peanut butter
Leucine 1.546mg 0.212mg Peanut butter
Lysine 0.681mg 0.172mg Peanut butter
Methionine 0.265mg 0.044mg Peanut butter
Phenylalanine 1.202mg 0.133mg Peanut butter
Valine 0.782mg 0.173mg Peanut butter
Histidine 0.557mg 0.079mg Peanut butter
Trans Fat 0.075g Buckwheat
Saturated Fat 10.325g 0.134g Buckwheat
Monounsaturated Fat 25.941g 0.188g Peanut butter
Polyunsaturated fat 12.535g 0.188g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
8%
Buckwheat
Minerals Daily Need Coverage Score
84%
Peanut butter
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 9.59g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 10.191g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.