Buckwheat vs Wheat flour
Nutrition comparison per 100 g serving
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Buckwheat wins in 13 out of 29 nutrient categories
Buckwheat: 13
vs
Wheat flour: 11
(5 ties)
Overview
| Nutrient | Buckwheat | Wheat flour | Winner |
|---|---|---|---|
| Calories | 343 cal | 367 cal | |
| Protein | 13.3 g | 8.9 g | |
| Carbs | 71.5 g | 77.3 g | |
| Fat | 3.4 g | 1.4 g | |
| Fiber | 10 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Buckwheat | Wheat flour | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 10.4 MG | |
| Folate, total | 30 UG | 170 UG | |
| Niacin | 7.0 MG | 6.0 MG | |
| Pantothenic acid | 1.2 MG | 0.2 MG | |
| Riboflavin | 0.4 MG | 0.4 MG | |
| Thiamin | 0.1 MG | 0.7 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 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 | 0.1 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0.3 UG |
Minerals
| Mineral | Buckwheat | Wheat flour | Winner |
|---|---|---|---|
| Calcium, Ca | 18 MG | 20 MG | |
| Copper, Cu | 1.1 MG | 0.2 MG | |
| Iron, Fe | 2.2 MG | 5.1 MG | |
| Magnesium, Mg | 231 MG | 20 MG | |
| Manganese, Mn | 1.3 MG | 0.6 MG | |
| Phosphorus, P | 347 MG | 85 MG | |
| Potassium, K | 460 MG | 131 MG | |
| Selenium, Se | 8.3 UG | 11.4 UG | |
| Sodium, Na | 1 MG | 2 MG | |
| Zinc, Zn | 2.4 MG | 0.9 MG |