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  6. Buckwheat vs. Pasta

Buckwheat vs. Pasta — In-Depth Nutrition Comparison

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The main differences between buckwheat and pasta

  • Buckwheat has more magnesium, manganese, and copper; however, pasta has more vitamin B1, folate, vitamin B2, and vitamin B12.
  • Daily need coverage for vitamin B1 for pasta is 14% higher.
  • Pasta has 4 times less potassium than buckwheat. Buckwheat has 88mg of potassium, while pasta has 24mg.

Food types used in this article are Buckwheat groats, roasted, cooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Buckwheat vs Pasta 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +266.7%
Contains more CopperCopper +57%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +79.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +42.5%
~equal in Zinc ~0.56mg
~equal in Phosphorus ~63mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Pasta
Pasta
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +96.2%
Contains more Vitamin B6Vitamin B6 +126.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +422.5%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +357.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.992mg

All nutrients comparison - raw data values

Nutrient Buckwheat Pasta DV% diff.
Vitamin B1 0.04mg 0.209mg 14%
Folate 14µg 64µg 13%
Cholesterol 0mg 33mg 11%
Fiber 2.7g 11%
Vitamin B2 0.039mg 0.15mg 9%
Magnesium 51mg 18mg 8%
Manganese 0.403mg 0.224mg 8%
Copper 0.146mg 0.093mg 6%
Vitamin B12 0µg 0.14µg 6%
Protein 3.38g 5.15g 4%
Iron 0.8mg 1.14mg 4%
Selenium 2.2µg 4%
Vitamin B5 0.359mg 0.183mg 4%
Choline 20.1mg 4%
Vitamin B6 0.077mg 0.034mg 3%
Calories 92kcal 131kcal 2%
Carbs 19.94g 24.93g 2%
Potassium 88mg 24mg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.188g 0.429g 2%
Fats 0.62g 1.05g 1%
Phosphorus 70mg 63mg 1%
Vitamin A 0µg 6µg 1%
Vitamin E 0.09mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 272kcal 254kcal N/A
Weight per 100 calories 109g 76g N/A
Net carbs 17.24g 24.93g N/A
Calcium 7mg 6mg 0%
Sugar 0.9g N/A
Zinc 0.61mg 0.56mg 0%
Sodium 4mg 6mg 0%
Vitamin B3 0.94mg 0.992mg 0%
Saturated fat 0.134g 0.15g 0%
Monounsaturated fat 0.188g 0.124g 0%
Tryptophan 0.049mg 0.065mg 0%
Threonine 0.129mg 0.134mg 0%
Isoleucine 0.127mg 0.197mg 0%
Leucine 0.212mg 0.348mg 0%
Lysine 0.172mg 0.097mg 0%
Methionine 0.044mg 0.079mg 0%
Phenylalanine 0.133mg 0.247mg 0%
Valine 0.173mg 0.217mg 0%
Histidine 0.079mg 0.103mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more OtherOther +38.7%
Contains more ProteinProtein +52.4%
Contains more FatsFats +69.4%
Contains more CarbsCarbs +25%
~equal in Water ~68.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +51.6%
Contains more Poly. FatPolyunsaturated fat +128.2%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.