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  6. Provolone vs. Buckwheat

Provolone vs. Buckwheat — In-Depth Nutrition Comparison

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A recap on differences between Provolone and Buckwheat

  • Buckwheat has less Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, Zinc, Selenium, and Vitamin B2.
  • Provolone covers your daily Saturated Fat needs 85% more than Buckwheat.
  • Buckwheat has less Cholesterol.

Food varieties used in this article are Cheese, provolone and Buckwheat groats, roasted, cooked.

Infographic

Provolone 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.
Provolone
Provolone
5
:
5
Buckwheat
Buckwheat
Contains more Calcium +10700%
Contains more Phosphorus +608.6%
Contains more Potassium +56.8%
Contains more Zinc +429.5%
Contains more Selenium +559.1%
Contains more Iron +53.8%
Contains more Magnesium +82.1%
Contains less Sodium -99.5%
Contains more Copper +461.5%
Contains more Manganese +3930%
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +10700%
Contains more Phosphorus +608.6%
Contains more Potassium +56.8%
Contains more Zinc +429.5%
Contains more Selenium +559.1%
Contains more Iron +53.8%
Contains more Magnesium +82.1%
Contains less Sodium -99.5%
Contains more Copper +461.5%
Contains more Manganese +3930%

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.
Provolone
Provolone
7
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +155.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +15.8%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +502.6%
Contains more Folate +40%
Equal in Vitamin B6 - 0.077
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
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 E +155.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +32.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +15.8%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +502.6%
Contains more Folate +40%
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
3
:
2
Buckwheat
Buckwheat
Contains more Protein +656.8%
Contains more Fats +4193.5%
Contains more Other +995.3%
Contains more Carbs +831.8%
Contains more Water +84.7%
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +656.8%
Contains more Fats +4193.5%
Contains more Other +995.3%
Contains more Carbs +831.8%
Contains more Water +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +3832.4%
Contains more Polyunsaturated fat +309%
Contains less Saturated Fat -99.2%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +3832.4%
Contains more Polyunsaturated fat +309%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Buckwheat Opinion
Net carbs 2.14g 17.24g Buckwheat
Protein 25.58g 3.38g Provolone
Fats 26.62g 0.62g Provolone
Carbs 2.14g 19.94g Buckwheat
Calories 351kcal 92kcal Provolone
Fructose 0.1g Buckwheat
Sugar 0.56g 0.9g Provolone
Fiber 0g 2.7g Buckwheat
Calcium 756mg 7mg Provolone
Iron 0.52mg 0.8mg Buckwheat
Magnesium 28mg 51mg Buckwheat
Phosphorus 496mg 70mg Provolone
Potassium 138mg 88mg Provolone
Sodium 876mg 4mg Buckwheat
Zinc 3.23mg 0.61mg Provolone
Copper 0.026mg 0.146mg Buckwheat
Manganese 0.01mg 0.403mg Buckwheat
Selenium 14.5µg 2.2µg Provolone
Vitamin A 880IU 0IU Provolone
Vitamin A RAE 236µg 0µg Provolone
Vitamin E 0.23mg 0.09mg Provolone
Vitamin D 20IU 0IU Provolone
Vitamin D 0.5µg 0µg Provolone
Vitamin B1 0.019mg 0.04mg Buckwheat
Vitamin B2 0.321mg 0.039mg Provolone
Vitamin B3 0.156mg 0.94mg Buckwheat
Vitamin B5 0.476mg 0.359mg Provolone
Vitamin B6 0.073mg 0.077mg Buckwheat
Folate 10µg 14µg Buckwheat
Vitamin B12 1.46µg 0µg Provolone
Vitamin K 2.2µg 1.9µg Provolone
Tryptophan 0.345mg 0.049mg Provolone
Threonine 0.982mg 0.129mg Provolone
Isoleucine 1.091mg 0.127mg Provolone
Leucine 2.297mg 0.212mg Provolone
Lysine 2.646mg 0.172mg Provolone
Methionine 0.686mg 0.044mg Provolone
Phenylalanine 1.287mg 0.133mg Provolone
Valine 1.64mg 0.173mg Provolone
Histidine 1.115mg 0.079mg Provolone
Cholesterol 69mg 0mg Buckwheat
Saturated Fat 17.078g 0.134g Buckwheat
Monounsaturated Fat 7.393g 0.188g Provolone
Polyunsaturated fat 0.769g 0.188g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone 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
33%
Provolone
8%
Buckwheat
Minerals Daily Need Coverage Score
78%
Provolone
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 872mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 16.944g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.1)
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.
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.