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Wheat vs. Buckwheat — In-Depth Nutrition Comparison

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How are wheat and buckwheat 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.
  • Wheat contains 3 times more sugar than buckwheat. While wheat contains 3.07g of sugar, buckwheat contains only 0.9g.

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

Infographic

Wheat vs Buckwheat infographic
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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.
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%
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 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%
Contains less SodiumSodium -50%
~equal in Magnesium ~51mg

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.
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%
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 EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +145.2%
Contains more Vitamin B2Vitamin B2 +30%
Contains more FolateFolate +27.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Buckwheat DV% diff.
Selenium 31.9µg 2.2µg 54%
Manganese 1.03mg 0.403mg 27%
Iron 1.76mg 0.8mg 12%
Zinc 1.84mg 0.61mg 11%
Phosphorus 147mg 70mg 11%
Vitamin B3 2.305mg 0.94mg 9%
Copper 0.207mg 0.146mg 7%
Vitamin B5 0.359mg 7%
Fiber 4.3g 2.7g 6%
Protein 5.71g 3.38g 5%
Vitamin B1 0.095mg 0.04mg 5%
Choline 20.1mg 4%
Carbs 27.6g 19.94g 3%
Calories 132kcal 92kcal 2%
Potassium 164mg 88mg 2%
Vitamin K 1.9µg 2%
Magnesium 48mg 51mg 1%
Vitamin E 0.24mg 0.09mg 1%
Vitamin B2 0.03mg 0.039mg 1%
Vitamin B6 0.07mg 0.077mg 1%
Folate 11µg 14µg 1%
Protein per 100 calories 4.3g 3.7g N/A
Calories per 10 g protein 231kcal 272kcal N/A
Weight per 100 calories 76g 109g N/A
Fats 0.83g 0.62g 0%
Net carbs 23.3g 17.24g N/A
Calcium 9mg 7mg 0%
Sugar 3.07g 0.9g N/A
Sodium 8mg 4mg 0%
Trans fat 0.002g N/A
Saturated fat 0.077g 0.134g 0%
Monounsaturated fat 0.084g 0.188g 0%
Polyunsaturated fat 0.243g 0.188g 0%
Tryptophan 0.051mg 0.049mg 0%
Threonine 0.172mg 0.129mg 0%
Isoleucine 0.22mg 0.127mg 0%
Leucine 0.432mg 0.212mg 0%
Lysine 0.161mg 0.172mg 0%
Methionine 0.097mg 0.044mg 0%
Phenylalanine 0.3mg 0.133mg 0%
Valine 0.267mg 0.173mg 0%
Histidine 0.147mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +68.9%
Contains more FatsFats +33.9%
Contains more CarbsCarbs +38.4%
Contains more OtherOther +58.1%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -42.5%
Contains more Poly. FatPolyunsaturated fat +29.3%
Contains more Mono. FatMonounsaturated fat +123.8%

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