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  6. Wheat flours, bread, unenriched vs. Buckwheat

Wheat flours, bread, unenriched vs. Buckwheat — In-Depth Nutrition Comparison

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How are wheat flours, bread, unenriched and buckwheat different?

  • Wheat flours, bread, unenriched is higher in selenium and manganese; however, buckwheat is richer in magnesium.
  • Daily need coverage for selenium for wheat flours, bread, unenriched is 68% higher.
  • Wheat flours, bread, unenriched contains 2 times more folate than buckwheat. While wheat flours, bread, unenriched contains 33µg of folate, buckwheat contains only 14µg.

Wheat flours, bread, unenriched and Buckwheat groats, roasted, cooked are the varieties used in this article.

Infographic

Wheat flours, bread, unenriched 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 4.5% 8.8% 34% 61% 23% 42% 0.26% 103% 217%
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 +13.6%
Contains more IronIron +12.5%
Contains more CopperCopper +24.7%
Contains more ZincZinc +39.3%
Contains more PhosphorusPhosphorus +38.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +96.5%
Contains more SeleniumSelenium +1704.5%
Contains more MagnesiumMagnesium +104%

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.
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% 8% 20% 14% 19% 26% 8.5% 0% 0.75% 25%
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 +344.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B5Vitamin B5 +22%
Contains more FolateFolate +135.7%
Contains more Vitamin B6Vitamin B6 +108.1%
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 B3 ~0.94mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat flours, bread, unenriched Buckwheat DV% diff.
Selenium 39.7µg 2.2µg 68%
Carbs 72.53g 19.94g 18%
Protein 11.98g 3.38g 17%
Manganese 0.792mg 0.403mg 17%
Calories 361kcal 92kcal 13%
Magnesium 25mg 51mg 6%
Folate 33µg 14µg 5%
Copper 0.182mg 0.146mg 4%
Phosphorus 97mg 70mg 4%
Polyunsaturated fat 0.727g 0.188g 4%
Vitamin B1 0.08mg 0.04mg 3%
Vitamin B6 0.037mg 0.077mg 3%
Fats 1.66g 0.62g 2%
Zinc 0.85mg 0.61mg 2%
Vitamin E 0.4mg 0.09mg 2%
Vitamin B2 0.06mg 0.039mg 2%
Vitamin B5 0.438mg 0.359mg 2%
Choline 10.4mg 20.1mg 2%
Calcium 15mg 7mg 1%
Iron 0.9mg 0.8mg 1%
Fiber 2.4g 2.7g 1%
Vitamin K 0.3µg 1.9µg 1%
Saturated fat 0.244g 0.134g 1%
Protein per 100 calories 3.3g 3.7g N/A
Calories per 10 g protein 301kcal 272kcal N/A
Weight per 100 calories 28g 109g N/A
Net carbs 70.13g 17.24g N/A
Potassium 100mg 88mg 0%
Sugar 0.31g 0.9g N/A
Sodium 2mg 4mg 0%
Vitamin B3 1mg 0.94mg 0%
Monounsaturated fat 0.14g 0.188g 0%
Tryptophan 0.139mg 0.049mg 0%
Threonine 0.32mg 0.129mg 0%
Isoleucine 0.444mg 0.127mg 0%
Leucine 0.828mg 0.212mg 0%
Lysine 0.231mg 0.172mg 0%
Methionine 0.21mg 0.044mg 0%
Phenylalanine 0.591mg 0.133mg 0%
Valine 0.502mg 0.173mg 0%
Histidine 0.254mg 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 73% 13%
Protein: 11.98 g
Fats: 1.66 g
Carbs: 72.53 g
Water: 13.36 g
Other: 0.47 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 +254.4%
Contains more FatsFats +167.7%
Contains more CarbsCarbs +263.7%
Contains more WaterWater +466.1%
~equal in Other ~0.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.727 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 +286.7%
Contains less Sat. FatSaturated fat -45.1%
Contains more Mono. FatMonounsaturated fat +34.3%

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 flours, bread, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168913/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.