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  6. Flour vs. Buckwheat

Flour vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between flour and buckwheat

  • Flour is higher in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus; however, buckwheat is richer in magnesium.
  • Flour's daily need coverage for vitamin B1 is 62% higher.
  • Flour has 15 times more selenium than buckwheat. While flour has 33.9µg of selenium, buckwheat has only 2.2µg.
  • Buckwheat has a lower glycemic index (51) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Buckwheat groats, roasted, cooked.

Infographic

Flour 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.
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +114.3%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +480%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +69.2%
Contains more SeleniumSelenium +1440.9%
Contains more MagnesiumMagnesium +131.8%
~equal in Copper ~0.146mg

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.
Flour
Flour
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% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 B1Vitamin B1 +1862.5%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B3Vitamin B3 +528.1%
Contains more Vitamin B5Vitamin B5 +22%
Contains more FolateFolate +1207.1%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin KVitamin K +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Buckwheat DV% diff.
Vitamin B1 0.785mg 0.04mg 62%
Selenium 33.9µg 2.2µg 58%
Iron 4.64mg 0.8mg 48%
Folate 183µg 14µg 42%
Vitamin B2 0.494mg 0.039mg 35%
Vitamin B3 5.904mg 0.94mg 31%
Carbs 76.31g 19.94g 19%
Calories 364kcal 92kcal 14%
Protein 10.33g 3.38g 14%
Manganese 0.682mg 0.403mg 12%
Magnesium 22mg 51mg 7%
Phosphorus 108mg 70mg 5%
Vitamin B6 0.044mg 0.077mg 3%
Vitamin B5 0.438mg 0.359mg 2%
Choline 10.4mg 20.1mg 2%
Polyunsaturated fat 0.413g 0.188g 2%
Fats 0.98g 0.62g 1%
Calcium 15mg 7mg 1%
Potassium 107mg 88mg 1%
Zinc 0.7mg 0.61mg 1%
Vitamin K 0.3µg 1.9µg 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 352kcal 272kcal N/A
Weight per 100 calories 27g 109g N/A
Net carbs 73.61g 17.24g N/A
Sugar 0.27g 0.9g N/A
Fiber 2.7g 2.7g 0%
Copper 0.144mg 0.146mg 0%
Sodium 2mg 4mg 0%
Vitamin E 0.06mg 0.09mg 0%
Saturated fat 0.155g 0.134g 0%
Monounsaturated fat 0.087g 0.188g 0%
Tryptophan 0.127mg 0.049mg 0%
Threonine 0.281mg 0.129mg 0%
Isoleucine 0.357mg 0.127mg 0%
Leucine 0.71mg 0.212mg 0%
Lysine 0.228mg 0.172mg 0%
Methionine 0.183mg 0.044mg 0%
Phenylalanine 0.52mg 0.133mg 0%
Valine 0.415mg 0.173mg 0%
Histidine 0.23mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +205.6%
Contains more FatsFats +58.1%
Contains more CarbsCarbs +282.7%
Contains more WaterWater +534.5%
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +119.7%
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +116.1%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.