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  6. Pasta vs. Buckwheat

Pasta vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between pasta and buckwheat

  • Pasta has more vitamin B1, folate, vitamin B2, and vitamin B12; however, buckwheat has more magnesium, manganese, and copper.
  • Daily need coverage for vitamin B1 for pasta is 14% higher.

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

Infographic

Pasta 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.
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%
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 IronIron +42.5%
Contains more MagnesiumMagnesium +183.3%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +266.7%
Contains more CopperCopper +57%
Contains more PhosphorusPhosphorus +11.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +79.9%
~equal in Zinc ~0.61mg

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.
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%
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 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%
Contains more Vitamin B5Vitamin B5 +96.2%
Contains more Vitamin B6Vitamin B6 +126.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.94mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +52.4%
Contains more FatsFats +69.4%
Contains more CarbsCarbs +25%
Contains more WaterWater +10.3%
Contains more OtherOther +38.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 Poly. FatPolyunsaturated fat +128.2%
Contains less Sat. FatSaturated fat -10.7%
Contains more Mono. FatMonounsaturated fat +51.6%

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