Rye vs. Buckwheat — In-Depth Nutrition Comparison
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Important differences between Rye and Buckwheat
- Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B1, Iron, Vitamin B5, Selenium, Vitamin B3, and Zinc than Buckwheat.
- Rye's daily need coverage for Manganese is 95% more.
- Rye contains 8 times more Vitamin B1 than Buckwheat. Rye contains 0.316mg of Vitamin B1, while Buckwheat contains 0.04mg.
The food varieties used in the comparison are Rye grain 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
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Calcium
+242.9%
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Iron
+228.8%
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Magnesium
+115.7%
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Phosphorus
+374.3%
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Potassium
+479.5%
Contains
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Sodium
-50%
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Zinc
+334.4%
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Copper
+151.4%
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Manganese
+539.5%
Contains
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Selenium
+531.8%
Contains
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Calcium
+242.9%
Contains
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Iron
+228.8%
Contains
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Magnesium
+115.7%
Contains
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Phosphorus
+374.3%
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Potassium
+479.5%
Contains
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Sodium
-50%
Contains
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Zinc
+334.4%
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Copper
+151.4%
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Manganese
+539.5%
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Selenium
+531.8%
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+844.4%
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Vitamin B1
+690%
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Vitamin B2
+543.6%
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Vitamin B3
+354.3%
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Vitamin B5
+305.6%
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Vitamin B6
+281.8%
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Folate
+171.4%
Contains
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Vitamin K
+210.5%
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Vitamin A
+∞%
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Vitamin E
+844.4%
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Vitamin B1
+690%
Contains
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Vitamin B2
+543.6%
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Vitamin B3
+354.3%
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Vitamin B5
+305.6%
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Vitamin B6
+281.8%
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Folate
+171.4%
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Vitamin K
+210.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+205.9%
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Fats
+162.9%
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Carbs
+280.4%
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Other
+265.1%
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Water
+613.5%
Contains
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Protein
+205.9%
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Fats
+162.9%
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Carbs
+280.4%
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Other
+265.1%
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Water
+613.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+10.6%
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Polyunsaturated fat
+308%
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Saturated Fat
-32%
Equal in Monounsaturated Fat - 0.188
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Monounsaturated Fat
+10.6%
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Polyunsaturated fat
+308%
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Saturated Fat
-32%
Equal in Monounsaturated Fat - 0.188
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+77.5%
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Glucose
+25%
Equal in Fructose - 0.1
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Sucrose
+77.5%
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Glucose
+25%
Equal in Fructose - 0.1
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 60.76g | 17.24g |
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| Protein | 10.34g | 3.38g |
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| Fats | 1.63g | 0.62g |
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| Carbs | 75.86g | 19.94g |
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| Calories | 338kcal | 92kcal |
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| Fructose | 0.11g | 0.1g |
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| Sugar | 0.98g | 0.9g |
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| Fiber | 15.1g | 2.7g |
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| Calcium | 24mg | 7mg |
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| Iron | 2.63mg | 0.8mg |
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| Magnesium | 110mg | 51mg |
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| Phosphorus | 332mg | 70mg |
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| Potassium | 510mg | 88mg |
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| Sodium | 2mg | 4mg |
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| Zinc | 2.65mg | 0.61mg |
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| Copper | 0.367mg | 0.146mg |
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| Manganese | 2.577mg | 0.403mg |
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| Selenium | 13.9µg | 2.2µg |
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| Vitamin A | 11IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.85mg | 0.09mg |
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| Vitamin B1 | 0.316mg | 0.04mg |
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| Vitamin B2 | 0.251mg | 0.039mg |
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| Vitamin B3 | 4.27mg | 0.94mg |
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| Vitamin B5 | 1.456mg | 0.359mg |
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| Vitamin B6 | 0.294mg | 0.077mg |
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| Folate | 38µg | 14µg |
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| Vitamin K | 5.9µg | 1.9µg |
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| Tryptophan | 0.108mg | 0.049mg |
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| Threonine | 0.289mg | 0.129mg |
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| Isoleucine | 0.208mg | 0.127mg |
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| Leucine | 0.563mg | 0.212mg |
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| Lysine | 0.286mg | 0.172mg |
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| Methionine | 0.153mg | 0.044mg |
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| Phenylalanine | 0.435mg | 0.133mg |
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| Valine | 0.317mg | 0.173mg |
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| Histidine | 0.189mg | 0.079mg |
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| Saturated Fat | 0.197g | 0.134g |
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| Monounsaturated Fat | 0.208g | 0.188g |
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| Polyunsaturated fat | 0.767g | 0.188g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
36%
8%
Minerals Daily Need Coverage Score
98%
24%
Comparison summary
Which food contains less Sodium?
Rye contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 17)
Which food is cheaper?
Rye is cheaper (difference - $2)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.063g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)