Porridge vs. Buckwheat — In-Depth Nutrition Comparison
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Summary of differences between Porridge and Buckwheat
- Porridge has more Iron, and Calcium, while Buckwheat has more Manganese, Copper, Magnesium, Fiber, Phosphorus, and Vitamin B5.
- Porridge covers your daily need of Iron 37% more than Buckwheat.
- Porridge contains 12 times more Calcium than Buckwheat. While Porridge contains 87mg of Calcium, Buckwheat contains only 7mg.
These are the specific foods used in this comparison Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Buckwheat groats, roasted, cooked.
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 | +1142.9% |
| Contains more IronIron | +367.5% |
| Contains more SeleniumSelenium | +27.3% |
| Contains more MagnesiumMagnesium | +920% |
| Contains more PotassiumPotassium | +450% |
| Contains more CopperCopper | +265% |
| Contains more ZincZinc | +369.2% |
| Contains more PhosphorusPhosphorus | +366.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +∞% |
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 B1Vitamin B1 | +37.5% |
| Contains more Vitamin EVitamin E | +350% |
| Contains more Vitamin B2Vitamin B2 | +56% |
| Contains more Vitamin B3Vitamin B3 | +80.8% |
| Contains more Vitamin B5Vitamin B5 | +405.6% |
| Contains more Vitamin B6Vitamin B6 | +492.3% |
| Contains more Vitamin KVitamin K | +1800% |
| Contains more FolateFolate | +16.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.8% |
| Contains more ProteinProtein | +134.7% |
| Contains more FatsFats | +195.2% |
| Contains more CarbsCarbs | +89.5% |
| Contains more OtherOther | +95.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -75.4% |
| Contains more Mono. FatMonounsaturated Fat | +571.4% |
| Contains more Poly. FatPolyunsaturated fat | +64.9% |
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 50kcal | 92kcal |
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| Protein | 1.44g | 3.38g |
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| Fats | 0.21g | 0.62g |
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| Net carbs | 10.02g | 17.24g |
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| Carbs | 10.52g | 19.94g |
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| Magnesium | 5mg | 51mg |
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| Calcium | 87mg | 7mg |
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| Potassium | 16mg | 88mg |
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| Iron | 3.74mg | 0.8mg |
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| Sugar | 0.03g | 0.9g |
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| Fiber | 0.5g | 2.7g |
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| Copper | 0.04mg | 0.146mg |
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| Zinc | 0.13mg | 0.61mg |
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| Phosphorus | 15mg | 70mg |
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| Sodium | 6mg | 4mg |
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| Vitamin E | 0.02mg | 0.09mg |
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| Manganese | 0mg | 0.403mg |
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| Selenium | 2.8µg | 2.2µg |
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| Vitamin B1 | 0.055mg | 0.04mg |
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| Vitamin B2 | 0.025mg | 0.039mg |
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| Vitamin B3 | 0.52mg | 0.94mg |
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| Vitamin B5 | 0.071mg | 0.359mg |
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| Vitamin B6 | 0.013mg | 0.077mg |
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| Vitamin K | 0.1µg | 1.9µg |
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| Folate | 12µg | 14µg |
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| Choline | 20.1mg |
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| Saturated Fat | 0.033g | 0.134g |
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| Monounsaturated Fat | 0.028g | 0.188g |
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| Polyunsaturated fat | 0.114g | 0.188g |
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| Tryptophan | 0.02mg | 0.049mg |
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| Threonine | 0.045mg | 0.129mg |
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| Isoleucine | 0.063mg | 0.127mg |
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| Leucine | 0.11mg | 0.212mg |
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| Lysine | 0.037mg | 0.172mg |
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| Methionine | 0.027mg | 0.044mg |
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| Phenylalanine | 0.078mg | 0.133mg |
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| Valine | 0.07mg | 0.173mg |
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| Histidine | 0.033mg | 0.079mg |
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| Fructose | 0.1g |
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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
4%
8%
Minerals Daily Need Coverage Score
21%
24%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Porridge is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Porridge is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.