Porridge vs. Buckwheat — In-Depth Nutrition Comparison

Compare

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 for iron, 37% more than buckwheat.
Porridge contains 12 times more calcium than buckwheat. While porridge contains 87mg of calcium, buckwheat contains only 7mg.
Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of porridge is 66.

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

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.

Porridge

Buckwheat

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.

Porridge

Buckwheat

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 C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.74mg	0.8mg	37%
Manganese	0mg	0.403mg	18%
Copper	0.04mg	0.146mg	12%
Magnesium	5mg	51mg	11%
Fiber	0.5g	2.7g	9%
Calcium	87mg	7mg	8%
Phosphorus	15mg	70mg	8%
Vitamin B5	0.071mg	0.359mg	6%
Vitamin B6	0.013mg	0.077mg	5%
Protein	1.44g	3.38g	4%
Zinc	0.13mg	0.61mg	4%
Choline		20.1mg	4%
Carbs	10.52g	19.94g	3%
Vitamin B3	0.52mg	0.94mg	3%
Calories	50kcal	92kcal	2%
Potassium	16mg	88mg	2%
Vitamin K	0.1µg	1.9µg	2%
Fats	0.21g	0.62g	1%
Selenium	2.8µg	2.2µg	1%
Vitamin B1	0.055mg	0.04mg	1%
Vitamin B2	0.025mg	0.039mg	1%
Folate	12µg	14µg	1%
Protein per 100 calories	2.9g	3.7g	N/A
Calories per 10 g protein	347kcal	272kcal	N/A
Weight per 100 calories	200g	109g	N/A
Net carbs	10.02g	17.24g	N/A
Sugar	0.03g	0.9g	N/A
Sodium	6mg	4mg	0%
Vitamin E	0.02mg	0.09mg	0%
Saturated fat	0.033g	0.134g	0%
Monounsaturated fat	0.028g	0.188g	0%
Polyunsaturated fat	0.114g	0.188g	0%
Tryptophan	0.02mg	0.049mg	0%
Threonine	0.045mg	0.129mg	0%
Isoleucine	0.063mg	0.127mg	0%
Leucine	0.11mg	0.212mg	0%
Lysine	0.037mg	0.172mg	0%
Methionine	0.027mg	0.044mg	0%
Phenylalanine	0.078mg	0.133mg	0%
Valine	0.07mg	0.173mg	0%
Histidine	0.033mg	0.079mg	0%
Fructose		0.1g	0%