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

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What are the differences between buckwheat flour, whole-groat and wheat ?

  • Buckwheat flour, whole-groat is higher in magnesium, vitamin B6, iron, and vitamin B2, yet wheat is higher in selenium, manganese, phosphorus, vitamin B5, and zinc.
  • Wheat 's daily need coverage for selenium is 152% more.
  • Buckwheat flour, whole-groat has 2 times more magnesium than wheat . While buckwheat flour, whole-groat has 251mg of magnesium, wheat has only 144mg.

We used Buckwheat flour, whole-groat and Wheat, durum types in this article.

Infographic

Buckwheat flour, whole-groat vs Wheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 179% 12% 51% 152% 172% 85% 144% 1.4% 265% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +74.3%
Contains more CalciumCalcium +20.6%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +15.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +50.7%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +48.4%
Contains more SeleniumSelenium +1468.4%
~equal in Copper ~0.553mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% 6.4% 104% 44% 115% 26% 134% 0% 18% 41%
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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +57%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25.6%
Contains more Vitamin B5Vitamin B5 +112.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.419mg
~equal in Vitamin B3 ~6.738mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat flour, whole-groat Wheat DV% diff.
Selenium 5.7µg 89.4µg 152%
Manganese 2.03mg 3.012mg 43%
Fiber 10g 40%
Magnesium 251mg 144mg 25%
Phosphorus 337mg 508mg 24%
Vitamin B6 0.582mg 0.419mg 13%
Vitamin B5 0.44mg 0.935mg 10%
Choline 54.2mg 10%
Zinc 3.12mg 4.16mg 9%
Iron 4.06mg 3.52mg 7%
Vitamin K 7µg 6%
Vitamin B2 0.19mg 0.121mg 5%
Potassium 577mg 431mg 4%
Copper 0.515mg 0.553mg 4%
Vitamin B3 6.15mg 6.738mg 4%
Folate 54µg 43µg 3%
Protein 12.62g 13.68g 2%
Vitamin E 0.32mg 2%
Monounsaturated fat 0.949g 0.344g 2%
Fats 3.1g 2.47g 1%
Calcium 41mg 34mg 1%
Saturated fat 0.677g 0.454g 1%
Calories 335kcal 339kcal 0%
Protein per 100 calories 3.8g 4g N/A
Calories per 10 g protein 265kcal 248kcal N/A
Weight per 100 calories 30g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 2.9 N/A
Net carbs 60.59g 71.13g N/A
Carbs 70.59g 71.13g 0%
Sugar 2.6g N/A
Sodium 11mg 2mg 0%
Vitamin B1 0.417mg 0.419mg 0%
Polyunsaturated fat 0.949g 0.978g 0%
Tryptophan 0.183mg 0.176mg 0%
Threonine 0.482mg 0.366mg 0%
Isoleucine 0.474mg 0.533mg 0%
Leucine 0.792mg 0.934mg 0%
Lysine 0.64mg 0.303mg 0%
Methionine 0.164mg 0.221mg 0%
Phenylalanine 0.495mg 0.681mg 0%
Valine 0.646mg 0.594mg 0%
Histidine 0.294mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 71% 11% 3%
Protein: 12.62 g
Fats: 3.1 g
Carbs: 70.59 g
Water: 11.15 g
Other: 2.54 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +25.5%
~equal in Protein ~13.68g
~equal in Carbs ~71.13g
~equal in Water ~10.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.677 g
Monounsaturated fat: Mono. Fat 0.949 g
Polyunsaturated fat: Poly. Fat 0.949 g
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +175.9%
Contains less Sat. FatSaturated fat -32.9%
~equal in Polyunsaturated fat ~0.978g

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 flour, whole-groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170687/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.