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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
8
:
0
Buckwheat
Buckwheat
Contains more Calcium +385.7%
Contains more Iron +340%
Contains more Magnesium +182.4%
Contains more Phosphorus +625.7%
Contains more Potassium +389.8%
Contains less Sodium -50%
Contains more Zinc +582%
Contains more Copper +278.8%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +385.7%
Contains more Iron +340%
Contains more Magnesium +182.4%
Contains more Phosphorus +625.7%
Contains more Potassium +389.8%
Contains less Sodium -50%
Contains more Zinc +582%
Contains more Copper +278.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
6
:
2
Buckwheat
Buckwheat
Contains more Vitamin B1 +947.5%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B5 +160.4%
Contains more Vitamin B6 +444.2%
Contains more Folate +207.1%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 B1 +947.5%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B5 +160.4%
Contains more Vitamin B6 +444.2%
Contains more Folate +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Buckwheat
Buckwheat
Contains more Protein +304.7%
Contains more Fats +298.4%
Contains more Carbs +256.7%
Contains more Other +314%
Contains more Water +591.3%
Wheat
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
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 +304.7%
Contains more Fats +298.4%
Contains more Carbs +256.7%
Contains more Other +314%
Contains more Water +591.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +420.2%
Contains less Saturated Fat -70.5%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +83%
Contains more Polyunsaturated fat +420.2%
Contains less Saturated Fat -70.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Buckwheat Opinion
Net carbs 71.13g 17.24g Wheat
Protein 13.68g 3.38g Wheat
Fats 2.47g 0.62g Wheat
Carbs 71.13g 19.94g Wheat
Calories 339kcal 92kcal Wheat
Fructose 0.1g Buckwheat
Sugar 0.9g Wheat
Fiber 2.7g Buckwheat
Calcium 34mg 7mg Wheat
Iron 3.52mg 0.8mg Wheat
Magnesium 144mg 51mg Wheat
Phosphorus 508mg 70mg Wheat
Potassium 431mg 88mg Wheat
Sodium 2mg 4mg Wheat
Zinc 4.16mg 0.61mg Wheat
Copper 0.553mg 0.146mg Wheat
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.419mg 0.04mg Wheat
Vitamin B2 0.121mg 0.039mg Wheat
Vitamin B3 6.738mg 0.94mg Wheat
Vitamin B5 0.935mg 0.359mg Wheat
Vitamin B6 0.419mg 0.077mg Wheat
Folate 43µg 14µg Wheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.176mg 0.049mg Wheat
Threonine 0.366mg 0.129mg Wheat
Isoleucine 0.533mg 0.127mg Wheat
Leucine 0.934mg 0.212mg Wheat
Lysine 0.303mg 0.172mg Wheat
Methionine 0.221mg 0.044mg Wheat
Phenylalanine 0.681mg 0.133mg Wheat
Valine 0.594mg 0.173mg Wheat
Histidine 0.322mg 0.079mg Wheat
Saturated Fat 0.454g 0.134g Buckwheat
Monounsaturated Fat 0.344g 0.188g Wheat
Polyunsaturated fat 0.978g 0.188g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%
Wheat
8%
Buckwheat
Minerals Daily Need Coverage Score
100%
Wheat
22%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.32g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.