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White bread vs. Buckwheat — In-Depth Nutrition Comparison

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How are white bread and buckwheat different?

  • White bread is higher in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, calcium, and manganese; however, buckwheat is richer in magnesium.
  • Daily need coverage for vitamin B1 for white bread is 41% higher.
  • White bread contains 123 times more sodium than buckwheat. While white bread contains 490mg of sodium, buckwheat contains only 4mg.
  • Buckwheat has a lower glycemic index (51) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

White bread 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" 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +1957.1%
Contains more PotassiumPotassium +43.2%
Contains more IronIron +351.3%
Contains more ZincZinc +21.3%
Contains more PhosphorusPhosphorus +40%
Contains more ManganeseManganese +33%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +121.7%
Contains more CopperCopper +44.6%
Contains less SodiumSodium -99.2%

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 Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B1Vitamin B1 +1232.5%
Contains more Vitamin B2Vitamin B2 +523.1%
Contains more Vitamin B3Vitamin B3 +408.5%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +13%
Contains more FolateFolate +692.9%
Contains more Vitamin KVitamin K +850%
Contains more CholineCholine +37.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +161.8%
Contains more FatsFats +437.1%
Contains more CarbsCarbs +147.8%
Contains more OtherOther +360.5%
Contains more WaterWater +107.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +218.6%
Contains more Poly. FatPolyunsaturated fat +752.1%
Contains less Sat. FatSaturated fat -80.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 GlucoseGlucose +685%
Contains more FructoseFructose +2330%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Buckwheat DV% diff.
Vitamin B1 0.533mg 0.04mg 41%
Selenium 22µg 2.2µg 36%
Iron 3.61mg 0.8mg 35%
Folate 111µg 14µg 24%
Vitamin B3 4.78mg 0.94mg 24%
Sodium 490mg 4mg 21%
Vitamin B2 0.243mg 0.039mg 16%
Starch 37.17g 15%
Calcium 144mg 7mg 14%
Protein 8.85g 3.38g 11%
Carbs 49.42g 19.94g 10%
Calories 266kcal 92kcal 9%
Polyunsaturated fat 1.602g 0.188g 9%
Magnesium 23mg 51mg 7%
Manganese 0.536mg 0.403mg 6%
Copper 0.101mg 0.146mg 5%
Vitamin B5 0.536mg 0.359mg 4%
Fats 3.33g 0.62g 4%
Phosphorus 98mg 70mg 4%
Fructose 2.43g 0.1g 3%
Saturated fat 0.698g 0.134g 3%
Choline 14.6mg 20.1mg 1%
Monounsaturated fat 0.599g 0.188g 1%
Vitamin E 0.22mg 0.09mg 1%
Vitamin K 0.2µg 1.9µg 1%
Zinc 0.74mg 0.61mg 1%
Vitamin B6 0.087mg 0.077mg 1%
Potassium 126mg 88mg 1%
Net carbs 46.72g 17.24g N/A
Sugar 5.67g 0.9g N/A
Fiber 2.7g 2.7g 0%
Trans fat 0.027g N/A
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
8%
Buckwheat
Minerals Daily Need Coverage Score
56%
White bread
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.4)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 486mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.564g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.