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vs
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Nutritional info of: Buckwheat
vs
Wheat flour, whole-grain

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Buckwheat and salmon salad with baby spinach
Buckwheat and salmon salad with baby spinach
White Whole Wheat flour
White Whole Wheat flour
 
Official USDA name:"Buckwheat"
USDA Record Number:"20008"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Wheat flour, whole-grain"
USDA Record Number:"20080"
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Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Buckwheat vs Wheat flour, whole-grain

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

340
Calories from Fat 21
 

% Daily Value*

 

Total Fat

2g
4%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

72g
24%
 
Dietary Fiber 11g43%
 
Sugars 0g
 

Protein

13g
 
Vitamin A0% · Vitamin C0%
 
Calcium3% · Iron20%
 
*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 Wheat flour, whole-grain

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 Calories340 kcal1423 kJ17%
 
from Carbs272 kcal1138.24 kJ
 
from Fat20.9 kcal87.55 kJ
 
from Protein47.4 kcal198.42 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 Wheat flour, whole-grain

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 9 IU 0%
 
Vitamin B6 0.407 mg 20%
 
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) 0.71 mg 4%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 1.9 mcg 2%
 
Thiamin 0.502 mg 33%
 
Riboflavin 0.165 mg 10%
 
Niacin 4.957 mg 25%
 
Pantothenic Acid 0.603 mg 6%
 
Folate 44 mcg 11%
 
Folate, Food 44 mcg 11%
 
Folate, DFE 44 mcg DFE 11%
 
Choline 31.2 mg ~
 
Betaine 72.8 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Buckwheat vs Wheat flour, whole-grain

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 34 mg 3%
 
Iron 3.6 mg 20%
 
Magnesium 137 mg 34%
 
Phosphorus 357 mg 36%
 
Potassium 363 mg 8%
 
Sodium 2 mg 0%
 
Zinc 2.6 mg 17%
 
Copper 0.41 mg 20%
 
Manganese 4.067 mg 203%
 
Selenium 61.8 mcg 88%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Buckwheat vs Wheat flour, whole-grain

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%*
 
Protein13.21g26%
 

Essential Aminos

 
Histidine0.357 g51%
 
Isoleucine0.443 g32%
 
Leucine0.898 g33%
 
Lysine0.359 g17%
 
Methionine0.228 g
 
Phenylalanine0.682 g
 
Threonine0.367 g35%
 
Tryptophan0.174 g62%
 
Valine0.564 g31%
 

Non-essential Aminos

 
Arginine0.648 g
 
Alanine0.489 g
 
Aspartate0.722 g
 
Cystine0.275 g
 
Glutamate4.328 g
 
Glycine0.569 g
 
Hydroxyproline
 
Proline2.075 g
 
Serine0.62 g
 
Tyrosine0.275 g
 
Methionine + Cystine† 0.503 g 48
 
Phenylalanine + Tyrosine† 0.957 g 91
 
* 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 Wheat flour, whole-grain

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 Carbohydrates71.97g24%
 
Dietary Fiber10.7g43%
 
Starch57.77g
 
Sugars0.41g
 
Sucrose0.36g
 
Glucose0g
 
Fructose0.05g
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Buckwheat vs Wheat flour, whole-grain

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 Fat2.5g4%
 
Total Omega-3 Fatty Acids0.073g
 
Total Omega-6 Fatty Acids1.093g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.43g2%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
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]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.41g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.02g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.283g
 
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]0.01g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]0.273g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.167g
 
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~
 
21:50g
 
22:40g
 
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]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.093g
 
Linolenic Acid   [Octadecatrienoic Acid]0.073g
 
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 Wheat flour, whole-grain

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
 
Water10.74g
 
Ash1.58g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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