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vs
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Nutritional info of: Buckwheat
vs
Corn flour, whole-grain, white

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Buckwheat and salmon salad with baby spinach
Buckwheat and salmon salad with baby spinach
Jalapeno Corn Bread
Jalapeno Corn Bread
 
Official USDA name:"Buckwheat"
USDA Record Number:"20008"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Corn flour, whole-grain, white"
USDA Record Number:"20316"
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Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Buckwheat vs Corn flour, whole-grain, white

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

343
Calories from Fat 28
 

% Daily Value*

 

Total Fat

3g
5%
 
Saturated Fat 1g4%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1mg
0%
 

Total Carbohydrate

72g
24%
 
Dietary Fiber 10g40%
 
Sugars 0g
 

Protein

13g
 
Vitamin A0% · Vitamin C0%
 
Calcium2% · Iron12%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

361
Calories from Fat 32
 

% Daily Value*

 

Total Fat

4g
6%
 
Saturated Fat 1g3%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

5mg
0%
 

Total Carbohydrate

77g
26%
 
Dietary Fiber 7g29%
 
Sugars 1g
 

Protein

7g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron13%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Buckwheat vs Corn flour, whole-grain, white

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories343 kcal1435 kJ17%
 
from Carbs270.3 kcal1130.81 kJ
 
from Fat28.5 kcal119.07 kJ
 
from Protein44.7 kcal186.83 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories361 kcal1510 kJ18%
 
from Carbs309.7 kcal1295.81 kJ
 
from Fat32.3 kcal135.18 kJ
 
from Protein18.9 kcal79.16 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Buckwheat vs Corn flour, whole-grain, white

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.21 mg 10%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.101 mg 7%
 
Riboflavin 0.425 mg 25%
 
Niacin 7.02 mg 35%
 
Pantothenic Acid 1.233 mg 12%
 
Folate 30 mcg 8%
 
Folate, Food 30 mcg 8%
 
Folate, DFE 30 mcg DFE 8%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 3 IU 0%
 
Vitamin B6 0.37 mg 18%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.42 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.3 mcg 0%
 
Thiamin 0.246 mg 16%
 
Riboflavin 0.08 mg 5%
 
Niacin 1.9 mg 10%
 
Pantothenic Acid 0.658 mg 7%
 
Folate 25 mcg 6%
 
Folate, Food 25 mcg 6%
 
Folate, DFE 25 mcg DFE 6%
 
Choline 21.6 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Buckwheat vs Corn flour, whole-grain, white

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 18 mg 2%
 
Iron 2.2 mg 12%
 
Magnesium 231 mg 58%
 
Phosphorus 347 mg 35%
 
Potassium 460 mg 10%
 
Sodium 1 mg 0%
 
Zinc 2.4 mg 16%
 
Copper 1.1 mg 55%
 
Manganese 1.3 mg 65%
 
Selenium 8.3 mcg 12%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 7 mg 1%
 
Iron 2.38 mg 13%
 
Magnesium 93 mg 23%
 
Phosphorus 272 mg 27%
 
Potassium 315 mg 7%
 
Sodium 5 mg 0%
 
Zinc 1.73 mg 12%
 
Copper 0.23 mg 12%
 
Manganese 0.46 mg 23%
 
Selenium 15.4 mcg 22%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Buckwheat vs Corn flour, whole-grain, white

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein13.25g26%
 

Essential Aminos

 
Histidine0.309 g44%
 
Isoleucine0.498 g36%
 
Leucine0.832 g30%
 
Lysine0.672 g32%
 
Methionine0.172 g
 
Phenylalanine0.52 g
 
Threonine0.506 g48%
 
Tryptophan0.192 g69%
 
Valine0.678 g37%
 

Non-essential Aminos

 
Arginine0.982 g
 
Alanine0.748 g
 
Aspartate1.133 g
 
Cystine0.229 g
 
Glutamate2.046 g
 
Glycine1.031 g
 
Hydroxyproline
 
Proline0.507 g
 
Serine0.685 g
 
Tyrosine0.241 g
 
Methionine + Cystine† 0.401 g 38
 
Phenylalanine + Tyrosine† 0.761 g 72
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein6.93g14%
 

Essential Aminos

 
Histidine0.211 g30%
 
Isoleucine0.248 g18%
 
Leucine0.85 g31%
 
Lysine0.195 g9%
 
Methionine0.145 g
 
Phenylalanine0.34 g
 
Threonine0.261 g25%
 
Tryptophan0.049 g18%
 
Valine0.351 g19%
 

Non-essential Aminos

 
Arginine0.345 g
 
Alanine0.518 g
 
Aspartate0.482 g
 
Cystine0.125 g
 
Glutamate1.3 g
 
Glycine0.284 g
 
Hydroxyproline
 
Proline0.605 g
 
Serine0.329 g
 
Tyrosine0.282 g
 
Methionine + Cystine† 0.27 g 26
 
Phenylalanine + Tyrosine† 0.622 g 59
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Buckwheat vs Corn flour, whole-grain, white

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates71.5g24%
 
Dietary Fiber10g40%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates76.85g26%
 
Dietary Fiber7.3g29%
 
Starch~
 
Sugars0.64g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Buckwheat vs Corn flour, whole-grain, white

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat3.4g5%
 
Total Omega-3 Fatty Acids0.078g
 
Total Omega-6 Fatty Acids0.961g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.741g4%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.018g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.035g
 
Lauric Acid   [Dodecanoic Acid]0.01g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.025g
 
Palmitic Acid   [Hexadecanoic Acid]0.45g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.047g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.04g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.012g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.988g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.023g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.039g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.961g
 
Linolenic Acid   [Octadecatrienoic Acid]0.078g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat3.86g6%
 
Total Omega-3 Fatty Acids0.053g
 
Total Omega-6 Fatty Acids1.706g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.543g3%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.463g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.061g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.018g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.015g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.003g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.759g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.706g
 
Linolenic Acid   [Octadecatrienoic Acid]0.053g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Buckwheat vs Corn flour, whole-grain, white

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water9.75g
 
Ash2.1g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water10.91g
 
Ash1.45g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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