Nutrition Comparison Tool
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Buckwheat groats, roasted, dry
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Buckwheat groats, roasted, dry
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Uncooked Buckwheat
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 28% DV 567 calories
  • Buckwheat groats, roasted, dry 1 cup (x1) 28% DV 567 calories
  • Uncooked Buckwheat 1 cup (x1) 29% DV 583 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 6% DV 4.4g
  • Buckwheat groats, roasted, dry 1 cup (x1) 6% DV 4.4g
  • Uncooked Buckwheat 1 cup (x1) 7% DV 5.8g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 45% DV 122.9g
  • Buckwheat groats, roasted, dry 1 cup (x1) 45% DV 122.9g
  • Uncooked Buckwheat 1 cup (x1) 44% DV 121.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 38% DV 19.2g
  • Buckwheat groats, roasted, dry 1 cup (x1) 38% DV 19.2g
  • Uncooked Buckwheat 1 cup (x1) 45% DV 22.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 0% DV 0mg
  • Buckwheat groats, roasted, dry 1 cup (x1) 0% DV 0mg
  • Uncooked Buckwheat 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 5% DV 0.97g
  • Buckwheat groats, roasted, dry 1 cup (x1) 5% DV 0.97g
  • Uncooked Buckwheat 1 cup (x1) 6% DV 1.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 60% DV 16.9g
  • Buckwheat groats, roasted, dry 1 cup (x1) 60% DV 16.9g
  • Uncooked Buckwheat 1 cup (x1) 61% DV 17g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) --% DV --g
  • Buckwheat groats, roasted, dry 1 cup (x1) --% DV --g
  • Uncooked Buckwheat 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 23% DV 4.1mg
  • Buckwheat groats, roasted, dry 1 cup (x1) 23% DV 4.1mg
  • Uncooked Buckwheat 1 cup (x1) 21% DV 3.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 2% DV 27.9mg
  • Buckwheat groats, roasted, dry 1 cup (x1) 2% DV 27.9mg
  • Uncooked Buckwheat 1 cup (x1) 2% DV 30.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Buckwheat groats, roasted, dry 1 cup (x1) 11% DV 524.8mg
  • Buckwheat groats, roasted, dry 1 cup (x1) 11% DV 524.8mg
  • Uncooked Buckwheat 1 cup (x1) 17% DV 782mg
Comparison Table

Table Legend

  1. Buckwheat groats, roasted, dry
  2. Buckwheat groats, roasted, dry
  3. Uncooked Buckwheat
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 164 164 170
Calories
(%DV)		 567
(28%)		 567
(28%)		 583
(29%)
Fat (g)
(%DV)		 4.4
(6%)		 4.4
(6%)		 5.8
(7%)
Protein (g)
(%DV)		 19.2
(38%)		 19.2
(38%)		 22.5
(45%)
Carbohydrate (g)
(%DV)		 122.9
(45%)		 122.9
(45%)		 121.6
(44%)
Sugars (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Fiber (g)
(%DV)		 16.9
(60%)		 16.9
(60%)		 17
(61%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.97
(5%)		 0.97
(5%)		 1.3
(6%)
Net-Carbs (g) 106
106
104.6
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 164 164 170
Calcium (mg)
(%DV)		 27.9
(2%)		 27.9
(2%)		 30.6
(2%)
Iron, Fe (mg)
(%DV)		 4.1
(23%)		 4.1
(23%)		 3.7
(21%)
Potassium, K (mg)
(%DV)		 524.8
(11%)		 524.8
(11%)		 782
(17%)
Magnesium (mg)
(%DV)		 362.4
(86%)		 362.4
(86%)		 392.7
(94%)
Phosphorus, P (mg)
(%DV)		 523.2
(42%)		 523.2
(42%)		 589.9
(47%)
Sodium (mg)
(%DV)		 18
(1%)		 18
(1%)		 1.7
(0%)
Zinc, Zn (mg)
(%DV)		 4
(36%)		 4
(36%)		 4.1
(37%)
Copper, Cu (mg)
(%DV)		 1
(114%)		 1
(114%)		 1.9
(208%)
Manganese (mg)
(%DV)		 2.7
(115%)		 2.7
(115%)		 2.2
(96%)
Selenium, Se (mcg)
(%DV)		 13.8
(25%)		 13.8
(25%)		 14.1
(26%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 164 164 170
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.37
(31%)		 0.37
(31%)		 0.17
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.44
(34%)		 0.44
(34%)		 0.72
(56%)
Niacin (B3) (mg)
(%DV)		 8.4
(53%)		 8.4
(53%)		 11.9
(75%)
Vitamin B5 (PA) (mg)
(%DV)		 2
(40%)		 2
(40%)		 2.1
(42%)
Vitamin B6 (mg)
(%DV)		 0.58
(34%)		 0.58
(34%)		 0.36
(21%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 68.9
(17%)		 68.9
(17%)		 51
(13%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 68.9
(17%)		 68.9
(17%)		 51
(13%)
Folate DFE (mcg)
(%)		 68.9
(17%)		 68.9
(17%)		 51
(13%)
Choline (mg)
(%DV)		 88.9
(16%)		 88.9
(16%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 --
(--%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)		 --
(--%)
Vitamin A, IU (IU) 0 0 0
Lycopene (mcg) --
--
--
Lut + Zeaxanthin (mcg) --
--
--
Vitamin E (mg)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 164 164 170
Water (g) 13.8
13.8
16.6
Ash (g) 4
4
4
Alcohol (g) 0
0
0
Caffeine (mg) --
--
--
Theobromine (mg) --
--
--
PRAL score 7.81
7.81
5.64
  Carbohydrates
Food # 1 2 3
Weight (g) 164 164 170
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 164 164 170
Monounsaturated Fats (g) 1.358
1.358
1.768
Polyunsaturated Fats (g) 1.358
1.358
1.766
Omega 3s (g)
(%AI)		 0.102
(6%)		 0.102
(6%)		 0.133
(8%)
Omega 6s (g)
(%AI)		 1.256
(7%)		 1.256
(7%)		 1.634
(10%)
Omega 3 to Omega 6 Ratio 0.08
0.08
0.08
Omega 6 to Omega 3 Ratio 12.35
12.35
12.32
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.046
0.046
0.06
Capric Acid (10:0) (g) 0.023
0.023
0.031
Lauric Acid (12:0) (g) 0.013
0.013
0.017
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.033
0.033
0.043
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.589
0.589
0.765
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.062
0.062
0.08
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.03
0.03
0.039
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 1.292
1.292
1.68
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0.015
0.015
0.02
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.256
1.256
1.634
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.102
0.102
0.133
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 164 164 170
Essential  
Histidine (mg)
(%RDI)		 448
(64%)		 448
(64%)		 525
(75%)
Isoleucine (mg)
(%RDI)		 723
(52%)		 723
(52%)		 847
(60%)
Leucine (mg)
(%RDI)		 1207
(44%)		 1207
(44%)		 1414
(52%)
Lysine (mg)
(%RDI)		 976
(46%)		 976
(46%)		 1142
(54%)
Methionine (mg)
(%RDI)		 251
(34%)		 251
(34%)		 292
(40%)
Phenylalanine (mg)
(%RDI)		 756
(86%)		 756
(86%)		 884
(101%)
Threonine (mg)
(%RDI)		 735
(70%)		 735
(70%)		 860
(82%)
Tryptophan (mg)
(%RDI)		 279
(100%)		 279
(100%)		 326
(117%)
Valine (mg)
(%RDI)		 984
(54%)		 984
(54%)		 1153
(63%)
Conditional  
Arginine (mg) 1425
1425
1669
Cystine (mg)
(%RDI)		 331
(115%)		 331
(115%)		 389
(136%)
Glycine (mg) 1496
1496
1753
Proline (mg) 736
736
862
Tyrosine (mg)
(%RDI)		 349
(40%)		 349
(40%)		 410
(47%)
Non-Essential  
Alanine (mg) 1086
1086
1272
Aspartic acid (mg) 1645
1645
1926
Betaine (mg) 4
4
--
Glutamic acid (mg) 2970
2970
3478
Hydroxyproline (mg) --
--
--
Serine (mg) 994
994
1165
Data Source
Buckwheat groats, roasted, dry
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Buckwheat groats, roasted, dry
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Uncooked Buckwheat
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.