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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

Porridge 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.
Contains more Calcium +1142.9%
Contains more Iron +367.5%
Contains more Selenium +27.3%
Contains more Magnesium +920%
Contains more Phosphorus +366.7%
Contains more Potassium +450%
Contains less Sodium -33.3%
Contains more Zinc +369.2%
Contains more Copper +265%
Contains more Manganese +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1142.9%
Contains more Iron +367.5%
Contains more Selenium +27.3%
Contains more Magnesium +920%
Contains more Phosphorus +366.7%
Contains more Potassium +450%
Contains less Sodium -33.3%
Contains more Zinc +369.2%
Contains more Copper +265%
Contains more Manganese +∞%

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 B1 +37.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Folate +16.7%
Contains more Vitamin K +1800%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Contains more Vitamin B1 +37.5%
Contains more Vitamin E +350%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B5 +405.6%
Contains more Vitamin B6 +492.3%
Contains more Folate +16.7%
Contains more Vitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +15.8%
Contains more Protein +134.7%
Contains more Fats +195.2%
Contains more Carbs +89.5%
Contains more Other +95.5%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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 Water +15.8%
Contains more Protein +134.7%
Contains more Fats +195.2%
Contains more Carbs +89.5%
Contains more Other +95.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated fat +64.9%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +571.4%
Contains more Polyunsaturated 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.
Porridge Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Buckwheat Opinion
Net carbs 10.02g 17.24g Buckwheat
Protein 1.44g 3.38g Buckwheat
Fats 0.21g 0.62g Buckwheat
Carbs 10.52g 19.94g Buckwheat
Calories 50kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.03g 0.9g Porridge
Fiber 0.5g 2.7g Buckwheat
Calcium 87mg 7mg Porridge
Iron 3.74mg 0.8mg Porridge
Magnesium 5mg 51mg Buckwheat
Phosphorus 15mg 70mg Buckwheat
Potassium 16mg 88mg Buckwheat
Sodium 6mg 4mg Buckwheat
Zinc 0.13mg 0.61mg Buckwheat
Copper 0.04mg 0.146mg Buckwheat
Manganese 0mg 0.403mg Buckwheat
Selenium 2.8µg 2.2µg Porridge
Vitamin E 0.02mg 0.09mg Buckwheat
Vitamin B1 0.055mg 0.04mg Porridge
Vitamin B2 0.025mg 0.039mg Buckwheat
Vitamin B3 0.52mg 0.94mg Buckwheat
Vitamin B5 0.071mg 0.359mg Buckwheat
Vitamin B6 0.013mg 0.077mg Buckwheat
Folate 12µg 14µg Buckwheat
Choline 20.1mg Buckwheat
Vitamin K 0.1µg 1.9µg Buckwheat
Tryptophan 0.02mg 0.049mg Buckwheat
Threonine 0.045mg 0.129mg Buckwheat
Isoleucine 0.063mg 0.127mg Buckwheat
Leucine 0.11mg 0.212mg Buckwheat
Lysine 0.037mg 0.172mg Buckwheat
Methionine 0.027mg 0.044mg Buckwheat
Phenylalanine 0.078mg 0.133mg Buckwheat
Valine 0.07mg 0.173mg Buckwheat
Histidine 0.033mg 0.079mg Buckwheat
Saturated Fat 0.033g 0.134g Porridge
Monounsaturated Fat 0.028g 0.188g Buckwheat
Polyunsaturated fat 0.114g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
8%
Buckwheat
Minerals Daily Need Coverage Score
21%
Porridge
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.101g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.