Comparing Nutrients in 500 calories Buckwheat Flour VS Corn

Weight per 500 calories

• Buckwheat Flour: 149g
• Corn: 137g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Buckwheat Flour or Corn?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat Flour	14%	8%	78%
Corn	10%	11%	79%

Macro Nutrients

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	6.62% 0.11g	5.57% 0.089g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	78.3% 102g	130g per day for Men 19-50 years
Sugars	5.35% 3.9g	1.2% 0.88g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.54g	NA	g per day for Men 19-50 years
Fiber	39.3% 15g	26.3% 10g	38g per day for Men 19-50 years
Protein	33.6% 19g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	21% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.18mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	65.5% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75% 22.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.6μg	6.5% 26μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.2% 0.48mg	4.47% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat Flour	Corn	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.96% 9.6mg	1000mg per day for Men 19-50 years
Copper	85.4% 0.77mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	75.7% 6.06mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	89% 375mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	29% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	148% 66.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 503mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.66mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.38% 14.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Buckwheat Flour vs Corn:

• Whole-groat Buckwheat Flour has 1.8 times more Vitamin B3, 3.1 times more Vitamin B9 and 25.4 times more Vitamin K than Yellow Corn Grain .
• Both Whole-groat Buckwheat Flour and Yellow Corn Grain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Buckwheat Flour vs Corn:

• Whole-groat Buckwheat Flour has 6.4 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Yellow Corn Grain .
• While Yellow Corn Grain contains 2.5 times more Selenium than Whole-groat Buckwheat Flour.

Comparison of macro-nutrients per 500 calories:

• Whole-groat Buckwheat Flour has 4.4 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Yellow Corn Grain .
• While Yellow Corn Grain contains 1.4 times more Fat and 2.2 times more Omega 6 than Whole-groat Buckwheat Flour.
• Both Whole-groat Buckwheat Flour and Yellow Corn Grain have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Whole-groat Buckwheat Flour as well as Yellow Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.