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  6. Buckwheat vs. Wheat

Buckwheat vs. Wheat — In-Depth Nutrition Comparison

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How are buckwheat and wheat different?

  • Wheat has more selenium, manganese, iron, zinc, phosphorus, vitamin B3, copper, and fiber than buckwheat.
  • Daily need coverage for selenium for wheat is 54% higher.
  • Buckwheat has less sugar.

Buckwheat groats, roasted, cooked and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Buckwheat vs Wheat 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%
Wheat
Wheat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +120%
Contains more CopperCopper +41.8%
Contains more ZincZinc +201.6%
Contains more PhosphorusPhosphorus +110%
Contains more ManganeseManganese +155.6%
Contains more SeleniumSelenium +1350%
~equal in Magnesium ~48mg

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%
Wheat
Wheat
3
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.3%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +145.2%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Wheat DV% diff.
Selenium 2.2µg 31.9µg 54%
Manganese 0.403mg 1.03mg 27%
Iron 0.8mg 1.76mg 12%
Zinc 0.61mg 1.84mg 11%
Phosphorus 70mg 147mg 11%
Vitamin B3 0.94mg 2.305mg 9%
Copper 0.146mg 0.207mg 7%
Vitamin B5 0.359mg 7%
Fiber 2.7g 4.3g 6%
Protein 3.38g 5.71g 5%
Vitamin B1 0.04mg 0.095mg 5%
Choline 20.1mg 4%
Carbs 19.94g 27.6g 3%
Calories 92kcal 132kcal 2%
Potassium 88mg 164mg 2%
Vitamin K 1.9µg 2%
Magnesium 51mg 48mg 1%
Vitamin E 0.09mg 0.24mg 1%
Vitamin B2 0.039mg 0.03mg 1%
Vitamin B6 0.077mg 0.07mg 1%
Folate 14µg 11µg 1%
Protein per 100 calories 3.7g 4.3g N/A
Calories per 10 g protein 272kcal 231kcal N/A
Weight per 100 calories 109g 76g N/A
Fats 0.62g 0.83g 0%
Net carbs 17.24g 23.3g N/A
Calcium 7mg 9mg 0%
Sugar 0.9g 3.07g N/A
Sodium 4mg 8mg 0%
Trans fat 0.002g N/A
Saturated fat 0.134g 0.077g 0%
Monounsaturated fat 0.188g 0.084g 0%
Polyunsaturated fat 0.188g 0.243g 0%
Tryptophan 0.049mg 0.051mg 0%
Threonine 0.129mg 0.172mg 0%
Isoleucine 0.127mg 0.22mg 0%
Leucine 0.212mg 0.432mg 0%
Lysine 0.172mg 0.161mg 0%
Methionine 0.044mg 0.097mg 0%
Phenylalanine 0.133mg 0.3mg 0%
Valine 0.173mg 0.267mg 0%
Histidine 0.079mg 0.147mg 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
Wheat
Wheat
4
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +16%
Contains more ProteinProtein +68.9%
Contains more FatsFats +33.9%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +58.1%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +123.8%
Contains less Sat. FatSaturated fat -42.5%
Contains more Poly. FatPolyunsaturated fat +29.3%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.