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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.

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.
Wheat gluten
Wheat gluten
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +1928.6%
Contains more Iron +550%
Contains more Phosphorus +271.4%
Contains more Potassium +13.6%
Contains more Zinc +39.3%
Contains more Copper +24.7%
Contains more Selenium +1704.5%
Contains more Magnesium +104%
Contains less Sodium -86.2%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1928.6%
Contains more Iron +550%
Contains more Phosphorus +271.4%
Contains more Potassium +13.6%
Contains more Zinc +39.3%
Contains more Copper +24.7%
Contains more Selenium +1704.5%
Contains more Magnesium +104%
Contains less Sodium -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.
Wheat gluten
Wheat gluten
0
:
8
Buckwheat
Buckwheat
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Wheat gluten
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% 0% 0% 0% 0% 0% 0% 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 E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat gluten
Wheat gluten
3
:
2
Buckwheat
Buckwheat
Contains more Protein +2123.7%
Contains more Fats +198.4%
Contains more Other +132.6%
Contains more Carbs +44.6%
Contains more Water +822.3%
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 +2123.7%
Contains more Fats +198.4%
Contains more Other +132.6%
Contains more Carbs +44.6%
Contains more Water +822.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat gluten
Wheat gluten
1
:
2
Buckwheat
Buckwheat
Contains more Polyunsaturated fat +330.9%
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +20.5%
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +330.9%
Contains less Saturated Fat -50.7%
Contains more Monounsaturated Fat +20.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Buckwheat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat gluten Buckwheat Opinion
Net carbs 13.19g 17.24g Buckwheat
Protein 75.16g 3.38g Wheat gluten
Fats 1.85g 0.62g Wheat gluten
Carbs 13.79g 19.94g Buckwheat
Calories 370kcal 92kcal Wheat gluten
Fructose 0.1g Buckwheat
Sugar 0g 0.9g Wheat gluten
Fiber 0.6g 2.7g Buckwheat
Calcium 142mg 7mg Wheat gluten
Iron 5.2mg 0.8mg Wheat gluten
Magnesium 25mg 51mg Buckwheat
Phosphorus 260mg 70mg Wheat gluten
Potassium 100mg 88mg Wheat gluten
Sodium 29mg 4mg Buckwheat
Zinc 0.85mg 0.61mg Wheat gluten
Copper 0.182mg 0.146mg Wheat gluten
Manganese 0.403mg Buckwheat
Selenium 39.7µg 2.2µg Wheat gluten
Vitamin E 0mg 0.09mg Buckwheat
Vitamin B1 0mg 0.04mg Buckwheat
Vitamin B2 0mg 0.039mg Buckwheat
Vitamin B3 0mg 0.94mg Buckwheat
Vitamin B5 0mg 0.359mg Buckwheat
Vitamin B6 0mg 0.077mg Buckwheat
Folate 0µg 14µg Buckwheat
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.272g 0.134g Buckwheat
Monounsaturated Fat 0.156g 0.188g Buckwheat
Polyunsaturated fat 0.81g 0.188g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
0%
Wheat gluten
8%
Buckwheat
Minerals Daily Need Coverage Score
68%
Wheat gluten
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.4)
Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.