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  6. Wheat gluten vs. Buckwheat

Wheat gluten vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between wheat gluten and buckwheat

  • Wheat gluten has more selenium, iron, phosphorus, calcium, and polyunsaturated fat; however, buckwheat is richer in fiber, vitamin B5, magnesium, vitamin B6, and vitamin B3.
  • Wheat gluten's daily need coverage for selenium is 68% more.
  • Wheat gluten contains 20 times more calcium than buckwheat. Wheat gluten contains 142mg of calcium, while buckwheat contains 7mg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of buckwheat is 51.

The food varieties used in the comparison are Vital wheat gluten and Buckwheat groats, roasted, cooked.

Infographic

Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 CalciumCalcium +1928.6%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +550%
Contains more CopperCopper +24.7%
Contains more ZincZinc +39.3%
Contains more PhosphorusPhosphorus +271.4%
Contains more SeleniumSelenium +1704.5%
Contains more MagnesiumMagnesium +104%
Contains less SodiumSodium -86.2%

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% 0% 0% 0% 0% 0% 0% 0% 0% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~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 gluten Buckwheat DV% diff.
Protein 75.16g 3.38g 144%
Selenium 39.7µg 2.2µg 68%
Iron 5.2mg 0.8mg 55%
Phosphorus 260mg 70mg 27%
Manganese 0.403mg 18%
Calcium 142mg 7mg 14%
Calories 370kcal 92kcal 14%
Fiber 0.6g 2.7g 8%
Vitamin B5 0mg 0.359mg 7%
Magnesium 25mg 51mg 6%
Vitamin B6 0mg 0.077mg 6%
Vitamin B3 0mg 0.94mg 6%
Folate 0µg 14µg 4%
Copper 0.182mg 0.146mg 4%
Choline 20.1mg 4%
Polyunsaturated fat 0.81g 0.188g 4%
Vitamin B1 0mg 0.04mg 3%
Vitamin B2 0mg 0.039mg 3%
Fats 1.85g 0.62g 2%
Carbs 13.79g 19.94g 2%
Zinc 0.85mg 0.61mg 2%
Vitamin K 0µg 1.9µg 2%
Sodium 29mg 4mg 1%
Saturated fat 0.272g 0.134g 1%
Vitamin E 0mg 0.09mg 1%
Net carbs 13.19g 17.24g N/A
Potassium 100mg 88mg 0%
Sugar 0g 0.9g N/A
Monounsaturated fat 0.156g 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +2123.7%
Contains more FatsFats +198.4%
Contains more OtherOther +132.6%
Contains more CarbsCarbs +44.6%
Contains more WaterWater +822.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 Poly. FatPolyunsaturated fat +330.9%
Contains less Sat. FatSaturated fat -50.7%
Contains more Mono. FatMonounsaturated fat +20.5%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.