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  6. Whey vs. Buckwheat

Whey vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Whey and Buckwheat

  • Whey has more Vitamin B12, and Vitamin B2, however, Buckwheat has more Manganese, Copper, Fiber, Magnesium, Iron, and Vitamin B3.
  • Daily need coverage for Manganese from Buckwheat is 17% higher.

Food types used in this article are Whey, sweet, fluid and Buckwheat groats, roasted, cooked.

Infographic

Whey 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.
Whey
Whey
2
:
8
Buckwheat
Buckwheat
Contains more Calcium +571.4%
Contains more Potassium +83%
Contains more Iron +1233.3%
Contains more Magnesium +537.5%
Contains more Phosphorus +52.2%
Contains less Sodium -92.6%
Contains more Zinc +369.2%
Contains more Copper +3550%
Contains more Manganese +40200%
Contains more Selenium +15.8%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +571.4%
Contains more Potassium +83%
Contains more Iron +1233.3%
Contains more Magnesium +537.5%
Contains more Phosphorus +52.2%
Contains less Sodium -92.6%
Contains more Zinc +369.2%
Contains more Copper +3550%
Contains more Manganese +40200%
Contains more Selenium +15.8%

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.
Whey
Whey
5
:
7
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +305.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +1170.3%
Contains more Vitamin B6 +148.4%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.359
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +305.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +1170.3%
Contains more Vitamin B6 +148.4%
Contains more Folate +1300%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.359

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
:
3
Buckwheat
Buckwheat
Contains more Water +23.1%
Contains more Other +23.3%
Contains more Protein +297.6%
Contains more Fats +72.2%
Contains more Carbs +287.9%
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 Water +23.1%
Contains more Other +23.3%
Contains more Protein +297.6%
Contains more Fats +72.2%
Contains more Carbs +287.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
0
:
3
Buckwheat
Buckwheat
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +88%
Contains more Polyunsaturated fat +1609.1%
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -41.7%
Contains more Monounsaturated Fat +88%
Contains more Polyunsaturated fat +1609.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Buckwheat Opinion
Net carbs 5.14g 17.24g Buckwheat
Protein 0.85g 3.38g Buckwheat
Fats 0.36g 0.62g Buckwheat
Carbs 5.14g 19.94g Buckwheat
Calories 27kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 5.14g 0.9g Buckwheat
Fiber 0g 2.7g Buckwheat
Calcium 47mg 7mg Whey
Iron 0.06mg 0.8mg Buckwheat
Magnesium 8mg 51mg Buckwheat
Phosphorus 46mg 70mg Buckwheat
Potassium 161mg 88mg Whey
Sodium 54mg 4mg Buckwheat
Zinc 0.13mg 0.61mg Buckwheat
Copper 0.004mg 0.146mg Buckwheat
Manganese 0.001mg 0.403mg Buckwheat
Selenium 1.9µg 2.2µg Buckwheat
Vitamin A 12IU 0IU Whey
Vitamin A RAE 3µg 0µg Whey
Vitamin E 0mg 0.09mg Buckwheat
Vitamin C 0.1mg 0mg Whey
Vitamin B1 0.036mg 0.04mg Buckwheat
Vitamin B2 0.158mg 0.039mg Whey
Vitamin B3 0.074mg 0.94mg Buckwheat
Vitamin B5 0.383mg 0.359mg Whey
Vitamin B6 0.031mg 0.077mg Buckwheat
Folate 1µg 14µg Buckwheat
Vitamin B12 0.28µg 0µg Whey
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.013mg 0.049mg Buckwheat
Threonine 0.054mg 0.129mg Buckwheat
Isoleucine 0.047mg 0.127mg Buckwheat
Leucine 0.078mg 0.212mg Buckwheat
Lysine 0.068mg 0.172mg Buckwheat
Methionine 0.016mg 0.044mg Buckwheat
Phenylalanine 0.027mg 0.133mg Buckwheat
Valine 0.046mg 0.173mg Buckwheat
Histidine 0.016mg 0.079mg Buckwheat
Cholesterol 2mg 0mg Buckwheat
Saturated Fat 0.23g 0.134g Buckwheat
Monounsaturated Fat 0.1g 0.188g Buckwheat
Polyunsaturated fat 0.011g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey 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
9%
Whey
8%
Buckwheat
Minerals Daily Need Coverage Score
8%
Whey
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.096g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.2)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.