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Wheat vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between wheat and buckwheat?

  • Buckwheat has less selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B1, vitamin B6, and magnesium than wheat .
  • Wheat 's daily need coverage for selenium is 159% higher.
  • Wheat has 10 times more vitamin B1 than buckwheat. Wheat has 0.419mg of vitamin B1, while buckwheat has 0.04mg.

We used Wheat, durum and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Wheat  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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +182.4%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +389.8%
Contains more IronIron +340%
Contains more CopperCopper +278.8%
Contains more ZincZinc +582%
Contains more PhosphorusPhosphorus +625.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +647.4%
Contains more SeleniumSelenium +3963.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin B1Vitamin B1 +947.5%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +616.8%
Contains more Vitamin B5Vitamin B5 +160.4%
Contains more Vitamin B6Vitamin B6 +444.2%
Contains more FolateFolate +207.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Buckwheat DV% diff.
Selenium 89.4µg 2.2µg 159%
Manganese 3.012mg 0.403mg 113%
Phosphorus 508mg 70mg 63%
Copper 0.553mg 0.146mg 45%
Vitamin B3 6.738mg 0.94mg 36%
Iron 3.52mg 0.8mg 34%
Zinc 4.16mg 0.61mg 32%
Vitamin B1 0.419mg 0.04mg 32%
Vitamin B6 0.419mg 0.077mg 26%
Magnesium 144mg 51mg 22%
Protein 13.68g 3.38g 21%
Carbs 71.13g 19.94g 17%
Vitamin B5 0.935mg 0.359mg 12%
Calories 339kcal 92kcal 12%
Fiber 2.7g 11%
Potassium 431mg 88mg 10%
Folate 43µg 14µg 7%
Vitamin B2 0.121mg 0.039mg 6%
Polyunsaturated fat 0.978g 0.188g 5%
Choline 20.1mg 4%
Fats 2.47g 0.62g 3%
Calcium 34mg 7mg 3%
Vitamin K 1.9µg 2%
Saturated fat 0.454g 0.134g 1%
Vitamin E 0.09mg 1%
Net carbs 71.13g 17.24g N/A
Sugar 0.9g N/A
Sodium 2mg 4mg 0%
Monounsaturated fat 0.344g 0.188g 0%
Tryptophan 0.176mg 0.049mg 0%
Threonine 0.366mg 0.129mg 0%
Isoleucine 0.533mg 0.127mg 0%
Leucine 0.934mg 0.212mg 0%
Lysine 0.303mg 0.172mg 0%
Methionine 0.221mg 0.044mg 0%
Phenylalanine 0.681mg 0.133mg 0%
Valine 0.594mg 0.173mg 0%
Histidine 0.322mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 ProteinProtein +304.7%
Contains more FatsFats +298.4%
Contains more CarbsCarbs +256.7%
Contains more OtherOther +314%
Contains more WaterWater +591.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +83%
Contains more Poly. FatPolyunsaturated fat +420.2%
Contains less Sat. FatSaturated fat -70.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.