Buckwheat groats vs Wheat flour
Nutrition comparison per 100 g serving
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Wheat flour wins in 15 out of 29 nutrient categories
Buckwheat groats: 9
vs
Wheat flour: 15
(5 ties)
Overview
| Nutrient | Buckwheat groats | Wheat flour | Winner |
|---|---|---|---|
| Calories | 346 cal | 332 cal | |
| Protein | 11.7 g | 9.6 g | |
| Carbs | 75.0 g | 74.5 g | |
| Fat | 2.7 g | 2.0 g | |
| Fiber | 10.3 g | 13.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Buckwheat groats | Wheat flour | Winner |
|---|---|---|---|
| Choline, total | 54.2 MG | 31.2 MG | |
| Folate, total | 42 UG | 28 UG | |
| Niacin | 5.1 MG | 5.3 MG | |
| Pantothenic acid | 1.2 MG | 1.0 MG | |
| Riboflavin | 0.3 MG | 0.2 MG | |
| Thiamin | 0.2 MG | 0.3 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.5 MG | |
| Vitamin K (phylloquinone) | 0 UG | 1.9 UG |
Minerals
| Mineral | Buckwheat groats | Wheat flour | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 33 MG | |
| Copper, Cu | 0.6 MG | 0.5 MG | |
| Iron, Fe | 2.5 MG | 3.7 MG | |
| Magnesium, Mg | 221 MG | 117 MG | |
| Manganese, Mn | 1.6 MG | 3.4 MG | |
| Phosphorus, P | 319 MG | 323 MG | |
| Potassium, K | 320 MG | 394 MG | |
| Selenium, Se | 8.4 UG | 12.7 UG | |
| Sodium, Na | 11 MG | 3 MG | |
| Zinc, Zn | 2.4 MG | 3.0 MG |