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Khorasan wheat vs Buckwheat - In-Depth Nutrition Comparison

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What are the main differences between Khorasan wheat and Buckwheat?

  • Khorasan wheat is richer in Selenium, Manganese, Vitamin B1, Iron, and Zinc, while Buckwheat is higher in Copper, Magnesium, Vitamin B2, and Vitamin B5.
  • Khorasan wheat's daily need coverage for Selenium is 133% higher.
  • Buckwheat has 6 times less Vitamin B1 than Khorasan wheat. Khorasan wheat has 0.566mg of Vitamin B1, while Buckwheat has 0.101mg.

We used Wheat, KAMUT khorasan, uncooked and Buckwheat types in this comparison.

Infographic

Khorasan wheat vs Buckwheat infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +22.2%
Contains more Iron +71.4%
Contains more Zinc +53.3%
Contains more Magnesium +77.7%
Contains more Potassium +14.1%
Contains less Sodium -80%
Contains more Copper +117.4%
Equal in Phosphorus - 347
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +22.2%
Contains more Iron +71.4%
Contains more Zinc +53.3%
Contains more Magnesium +77.7%
Contains more Potassium +14.1%
Contains less Sodium -80%
Contains more Copper +117.4%
Equal in Phosphorus - 347

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +460.4%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +29.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +460.4%
Contains more Vitamin B6 +23.3%
Contains more Vitamin B2 +131%
Contains more Vitamin B3 +10.1%
Contains more Vitamin B5 +29.9%

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.
Khorasan wheat Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Buckwheat Opinion
Net carbs 59.48g 61.5g Buckwheat
Protein 14.54g 13.25g Khorasan wheat
Fats 2.13g 3.4g Buckwheat
Carbs 70.58g 71.5g Buckwheat
Calories 337kcal 343kcal Buckwheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g g Buckwheat
Fiber 11.1g 10g Khorasan wheat
Calcium 22mg 18mg Khorasan wheat
Iron 3.77mg 2.2mg Khorasan wheat
Magnesium 130mg 231mg Buckwheat
Phosphorus 364mg 347mg Khorasan wheat
Potassium 403mg 460mg Buckwheat
Sodium 5mg 1mg Buckwheat
Zinc 3.68mg 2.4mg Khorasan wheat
Copper 0.506mg 1.1mg Buckwheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg mg Khorasan wheat
Vitamin D IU 0IU Buckwheat
Vitamin D µg 0µg Buckwheat
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 0.101mg Khorasan wheat
Vitamin B2 0.184mg 0.425mg Buckwheat
Vitamin B3 6.375mg 7.02mg Buckwheat
Vitamin B5 0.949mg 1.233mg Buckwheat
Vitamin B6 0.259mg 0.21mg Khorasan wheat
Folate µg 30µg Buckwheat
Vitamin B12 µg 0µg Buckwheat
Vitamin K 1.8µg µg Khorasan wheat
Tryptophan 0.13mg 0.192mg Buckwheat
Threonine 0.442mg 0.506mg Buckwheat
Isoleucine 0.566mg 0.498mg Khorasan wheat
Leucine 1.112mg 0.832mg Khorasan wheat
Lysine 0.416mg 0.672mg Buckwheat
Methionine 0.251mg 0.172mg Khorasan wheat
Phenylalanine 0.772mg 0.52mg Khorasan wheat
Valine 0.687mg 0.678mg Khorasan wheat
Histidine 0.379mg 0.309mg Khorasan wheat
Cholesterol 0mg 0mg
Trans Fat 0.005g g Buckwheat
Saturated Fat 0.196g 0.741g Khorasan wheat
Monounsaturated Fat 0.213g 1.04g Buckwheat
Polyunsaturated fat 0.621g 1.039g Buckwheat

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
33
Buckwheat
Mineral Summary Score
88
Khorasan wheat
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
80%
Buckwheat
Carbohydrates
71%
Khorasan wheat
72%
Buckwheat
Fats
10%
Khorasan wheat
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 0.545g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.