Wheat vs. Buckwheat flour, whole-groat — In-Depth Nutrition Comparison
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Significant differences between wheat and buckwheat flour, whole-groat
- Wheat has more selenium; however, buckwheat flour, whole-groat is richer in magnesium, manganese, vitamin B6, copper, iron, phosphorus, vitamin B1, vitamin B3, and fiber.
- Buckwheat flour, whole-groat covers your daily magnesium needs 48% more than wheat.
- Buckwheat flour, whole-groat has 6 times less selenium than wheat. Wheat has 31.9µg of selenium, while buckwheat flour, whole-groat has 5.7µg.
Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Buckwheat flour, whole-groat.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -27.3% |
| Contains more SeleniumSelenium | +459.6% |
| Contains more MagnesiumMagnesium | +422.9% |
| Contains more CalciumCalcium | +355.6% |
| Contains more PotassiumPotassium | +251.8% |
| Contains more IronIron | +130.7% |
| Contains more CopperCopper | +148.8% |
| Contains more ZincZinc | +69.6% |
| Contains more PhosphorusPhosphorus | +129.3% |
| Contains more ManganeseManganese | +97.1% |
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 EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +338.9% |
| Contains more Vitamin B2Vitamin B2 | +533.3% |
| Contains more Vitamin B3Vitamin B3 | +166.8% |
| Contains more Vitamin B6Vitamin B6 | +731.4% |
| Contains more FolateFolate | +390.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.71 g
Fats:
0.83 g
Carbs:
27.6 g
Water:
65.18 g
Other:
0.68 g
Protein:
12.62 g
Fats:
3.1 g
Carbs:
70.59 g
Water:
11.15 g
Other:
2.54 g
| Contains more WaterWater | +484.6% |
| Contains more ProteinProtein | +121% |
| Contains more FatsFats | +273.5% |
| Contains more CarbsCarbs | +155.8% |
| Contains more OtherOther | +273.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.077 g
Monounsaturated fat:
Mono. Fat
0.084 g
Polyunsaturated fat:
Poly. Fat
0.243 g
Saturated fat:
Sat. Fat
0.677 g
Monounsaturated fat:
Mono. Fat
0.949 g
Polyunsaturated fat:
Poly. Fat
0.949 g
| Contains less Sat. FatSaturated fat | -88.6% |
| Contains more Mono. FatMonounsaturated fat | +1029.8% |
| Contains more Poly. FatPolyunsaturated fat | +290.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Magnesium | 48mg | 251mg | 48% |
| Selenium | 31.9µg | 5.7µg | 48% |
| Manganese | 1.03mg | 2.03mg | 43% |
| Vitamin B6 | 0.07mg | 0.582mg | 39% |
| Copper | 0.207mg | 0.515mg | 34% |
| Iron | 1.76mg | 4.06mg | 29% |
| Phosphorus | 147mg | 337mg | 27% |
| Vitamin B1 | 0.095mg | 0.417mg | 27% |
| Vitamin B3 | 2.305mg | 6.15mg | 24% |
| Fiber | 4.3g | 10g | 23% |
| Carbs | 27.6g | 70.59g | 14% |
| Protein | 5.71g | 12.62g | 14% |
| Potassium | 164mg | 577mg | 12% |
| Zinc | 1.84mg | 3.12mg | 12% |
| Vitamin B2 | 0.03mg | 0.19mg | 12% |
| Folate | 11µg | 54µg | 11% |
| Choline | 54.2mg | 10% | |
| Calories | 132kcal | 335kcal | 10% |
| Vitamin B5 | 0.44mg | 9% | |
| Vitamin K | 7µg | 6% | |
| Polyunsaturated fat | 0.243g | 0.949g | 5% |
| Fats | 0.83g | 3.1g | 3% |
| Calcium | 9mg | 41mg | 3% |
| Saturated fat | 0.077g | 0.677g | 3% |
| Monounsaturated fat | 0.084g | 0.949g | 2% |
| Vitamin E | 0.24mg | 0.32mg | 1% |
| Net carbs | 23.3g | 60.59g | N/A |
| Sugar | 3.07g | 2.6g | N/A |
| Sodium | 8mg | 11mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.051mg | 0.183mg | 0% |
| Threonine | 0.172mg | 0.482mg | 0% |
| Isoleucine | 0.22mg | 0.474mg | 0% |
| Leucine | 0.432mg | 0.792mg | 0% |
| Lysine | 0.161mg | 0.64mg | 0% |
| Methionine | 0.097mg | 0.164mg | 0% |
| Phenylalanine | 0.3mg | 0.495mg | 0% |
| Valine | 0.267mg | 0.646mg | 0% |
| Histidine | 0.147mg | 0.294mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
40%
Minerals Daily Need Coverage Score
61%
109%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.6g)
Which food is lower in Sugar?
Buckwheat flour, whole-groat is lower in Sugar (difference - 0.47g)
Which food is lower in glycemic index?
Buckwheat flour, whole-groat is lower in glycemic index (difference - 50)
Which food is cheaper?
Buckwheat flour, whole-groat is cheaper (difference - $0.4)
Which food is richer in minerals?
Buckwheat flour, whole-groat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat flour, whole-groat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)