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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains more Mono. FatMonounsaturated fat | +83% |
| Contains more Poly. FatPolyunsaturated fat | +420.2% |
| Contains less Sat. FatSaturated fat | -70.5% |