Flour vs. Buckwheat — In-Depth Nutrition Comparison
Compare
Differences between flour and buckwheat
- Flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus; however, buckwheat is richer in magnesium.
- Flour's daily need coverage for vitamin B1 is 62% higher.
- Flour has 15 times more selenium than buckwheat. While flour has 33.9µg of selenium, buckwheat has only 2.2µg.
- Buckwheat has a lower glycemic index (51) than flour (72).
The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Buckwheat groats, roasted, cooked.
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.
| Contains more CalciumCalcium | +114.3% |
| Contains more PotassiumPotassium | +21.6% |
| Contains more IronIron | +480% |
| Contains more ZincZinc | +14.8% |
| Contains more PhosphorusPhosphorus | +54.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +69.2% |
| Contains more SeleniumSelenium | +1440.9% |
| Contains more MagnesiumMagnesium | +131.8% |
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 | +1862.5% |
| Contains more Vitamin B2Vitamin B2 | +1166.7% |
| Contains more Vitamin B3Vitamin B3 | +528.1% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more FolateFolate | +1207.1% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +75% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more CholineCholine | +93.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.04mg | 62% |
| Selenium | 33.9µg | 2.2µg | 58% |
| Iron | 4.64mg | 0.8mg | 48% |
| Folate | 183µg | 14µg | 42% |
| Vitamin B2 | 0.494mg | 0.039mg | 35% |
| Vitamin B3 | 5.904mg | 0.94mg | 31% |
| Carbs | 76.31g | 19.94g | 19% |
| Protein | 10.33g | 3.38g | 14% |
| Calories | 364kcal | 92kcal | 14% |
| Manganese | 0.682mg | 0.403mg | 12% |
| Magnesium | 22mg | 51mg | 7% |
| Phosphorus | 108mg | 70mg | 5% |
| Vitamin B6 | 0.044mg | 0.077mg | 3% |
| Polyunsaturated fat | 0.413g | 0.188g | 2% |
| Choline | 10.4mg | 20.1mg | 2% |
| Vitamin B5 | 0.438mg | 0.359mg | 2% |
| Fats | 0.98g | 0.62g | 1% |
| Zinc | 0.7mg | 0.61mg | 1% |
| Vitamin K | 0.3µg | 1.9µg | 1% |
| Potassium | 107mg | 88mg | 1% |
| Calcium | 15mg | 7mg | 1% |
| Net carbs | 73.61g | 17.24g | N/A |
| Sugar | 0.27g | 0.9g | N/A |
| Fiber | 2.7g | 2.7g | 0% |
| Copper | 0.144mg | 0.146mg | 0% |
| Sodium | 2mg | 4mg | 0% |
| Vitamin E | 0.06mg | 0.09mg | 0% |
| Saturated fat | 0.155g | 0.134g | 0% |
| Monounsaturated fat | 0.087g | 0.188g | 0% |
| Tryptophan | 0.127mg | 0.049mg | 0% |
| Threonine | 0.281mg | 0.129mg | 0% |
| Isoleucine | 0.357mg | 0.127mg | 0% |
| Leucine | 0.71mg | 0.212mg | 0% |
| Lysine | 0.228mg | 0.172mg | 0% |
| Methionine | 0.183mg | 0.044mg | 0% |
| Phenylalanine | 0.52mg | 0.133mg | 0% |
| Valine | 0.415mg | 0.173mg | 0% |
| Histidine | 0.23mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +58.1% |
| Contains more CarbsCarbs | +282.7% |
| Contains more WaterWater | +534.5% |
~equal in
Other
~0.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +119.7% |
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +116.1% |
