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  6. Wheat flour, whole-grain vs. Buckwheat

Wheat flour, whole-grain vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between wheat flour, whole-grain and buckwheat

  • Wheat flour, whole-grain is richer than buckwheat in manganese, selenium, phosphorus, vitamin B1, iron, fiber, copper, vitamin B6, vitamin B3, and magnesium.
  • Wheat flour, whole-grain covers your daily manganese needs 159% more than buckwheat.
  • Wheat flour, whole-grain has 28 times more selenium than buckwheat. Wheat flour, whole-grain has 61.8µg of selenium, while buckwheat has 2.2µg.

Specific food types used in this comparison are Wheat flour, whole-grain and Buckwheat groats, roasted, cooked.

Infographic

Wheat flour, whole-grain 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 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
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 MagnesiumMagnesium +168.6%
Contains more CalciumCalcium +385.7%
Contains more PotassiumPotassium +312.5%
Contains more IronIron +350%
Contains more CopperCopper +180.8%
Contains more ZincZinc +326.2%
Contains more PhosphorusPhosphorus +410%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +909.2%
Contains more SeleniumSelenium +2709.1%

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.
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 0% 0% 14% 0% 126% 38% 93% 36% 94% 0% 4.8% 33%
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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11%
Contains more Vitamin EVitamin E +688.9%
Contains more Vitamin B1Vitamin B1 +1155%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +427.3%
Contains more Vitamin B5Vitamin B5 +68%
Contains more Vitamin B6Vitamin B6 +428.6%
Contains more FolateFolate +214.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Wheat flour, whole-grain Buckwheat DV% diff.
Manganese 4.067mg 0.403mg 159%
Selenium 61.8µg 2.2µg 108%
Phosphorus 357mg 70mg 41%
Vitamin B1 0.502mg 0.04mg 39%
Iron 3.6mg 0.8mg 35%
Fiber 10.7g 2.7g 32%
Copper 0.41mg 0.146mg 29%
Vitamin B3 4.957mg 0.94mg 25%
Vitamin B6 0.407mg 0.077mg 25%
Starch 57.77g 24%
Protein 13.21g 3.38g 20%
Magnesium 137mg 51mg 20%
Zinc 2.6mg 0.61mg 18%
Carbs 71.97g 19.94g 17%
Calories 340kcal 92kcal 12%
Vitamin B2 0.165mg 0.039mg 10%
Potassium 363mg 88mg 8%
Folate 44µg 14µg 8%
Polyunsaturated fat 1.167g 0.188g 7%
Vitamin B5 0.603mg 0.359mg 5%
Vitamin E 0.71mg 0.09mg 4%
Fats 2.5g 0.62g 3%
Calcium 34mg 7mg 3%
Choline 31.2mg 20.1mg 2%
Saturated fat 0.43g 0.134g 1%
Net carbs 61.27g 17.24g N/A
Sugar 0.41g 0.9g N/A
Sodium 2mg 4mg 0%
Vitamin K 1.9µg 1.9µg 0%
Monounsaturated fat 0.283g 0.188g 0%
Tryptophan 0.174mg 0.049mg 0%
Threonine 0.367mg 0.129mg 0%
Isoleucine 0.443mg 0.127mg 0%
Leucine 0.898mg 0.212mg 0%
Lysine 0.359mg 0.172mg 0%
Methionine 0.228mg 0.044mg 0%
Phenylalanine 0.682mg 0.133mg 0%
Valine 0.564mg 0.173mg 0%
Histidine 0.357mg 0.079mg 0%
Fructose 0.05g 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 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 +290.8%
Contains more FatsFats +303.2%
Contains more CarbsCarbs +260.9%
Contains more OtherOther +267.4%
Contains more WaterWater +604.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 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 Mono. FatMonounsaturated fat +50.5%
Contains more Poly. FatPolyunsaturated fat +520.7%
Contains less Sat. FatSaturated fat -68.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 57.77 g
Sucrose: 0.36 g
Glucose: 0 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +100%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.