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Corn vs. Buckwheat — In-Depth Nutrition Comparison

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How are corn and buckwheat different?

  • Corn is richer in vitamin B5, vitamin C, and vitamin A, while buckwheat is higher in copper, manganese, and magnesium.
  • Buckwheat covers your daily need for copper, 11% more than corn.
  • Buckwheat is lower in sugar.

Corn, sweet, yellow, cooked, boiled, drained, without salt and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Corn 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.
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 PotassiumPotassium +147.7%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +96.2%
Contains more CalciumCalcium +133.3%
Contains more IronIron +77.8%
Contains more CopperCopper +198%
Contains more ManganeseManganese +141.3%
Contains more SeleniumSelenium +1000%
~equal in Zinc ~0.61mg
~equal in Phosphorus ~70mg

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.
Corn
Corn
8
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.5%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +120.6%
Contains more Vitamin B6Vitamin B6 +80.5%
Contains more FolateFolate +64.3%
Contains more Vitamin KVitamin K +375%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Buckwheat DV% diff.
Copper 0.049mg 0.146mg 11%
Manganese 0.167mg 0.403mg 10%
Vitamin B5 0.792mg 0.359mg 9%
Vitamin C 5.5mg 0mg 6%
Magnesium 26mg 51mg 6%
Vitamin B3 1.683mg 0.94mg 5%
Vitamin B6 0.139mg 0.077mg 5%
Potassium 218mg 88mg 4%
Iron 0.45mg 0.8mg 4%
Selenium 0.2µg 2.2µg 4%
Vitamin B1 0.093mg 0.04mg 4%
Starch 7.17g 3%
Polyunsaturated fat 0.603g 0.188g 3%
Folate 23µg 14µg 2%
Choline 29.1mg 20.1mg 2%
Fats 1.5g 0.62g 1%
Fiber 2.4g 2.7g 1%
Phosphorus 77mg 70mg 1%
Vitamin A 13µg 0µg 1%
Vitamin B2 0.057mg 0.039mg 1%
Vitamin K 0.4µg 1.9µg 1%
Fructose 0.79g 0.1g 1%
Calories 96kcal 92kcal 0%
Protein 3.41g 3.38g 0%
Protein per 100 calories 3.6g 3.7g N/A
Calories per 10 g protein 282kcal 272kcal N/A
Weight per 100 calories 104g 109g N/A
Net carbs 18.58g 17.24g N/A
Carbs 20.98g 19.94g 0%
Calcium 3mg 7mg 0%
Sugar 4.54g 0.9g N/A
Zinc 0.62mg 0.61mg 0%
Sodium 1mg 4mg 0%
Vitamin E 0.09mg 0.09mg 0%
Saturated fat 0.197g 0.134g 0%
Monounsaturated fat 0.374g 0.188g 0%
Tryptophan 0.023mg 0.049mg 0%
Threonine 0.133mg 0.129mg 0%
Isoleucine 0.133mg 0.127mg 0%
Leucine 0.358mg 0.212mg 0%
Lysine 0.141mg 0.172mg 0%
Methionine 0.069mg 0.044mg 0%
Phenylalanine 0.155mg 0.133mg 0%
Valine 0.191mg 0.173mg 0%
Histidine 0.091mg 0.079mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 FatsFats +141.9%
Contains more OtherOther +62.8%
~equal in Protein ~3.38g
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +98.9%
Contains more Poly. FatPolyunsaturated fat +220.7%
Contains less Sat. FatSaturated fat -32%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn
Corn
5
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 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 SucroseSucrose +585%
Contains more GlucoseGlucose +320%
Contains more FructoseFructose +690%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.