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All-purpose flour
All-purpose flour3
VS
Buckwheat groats, dry Leader
Buckwheat groats, dry5

Buckwheat groats, dry leads 5–3 · 8 categories decided · 1 tie

All-purpose flour: 100 g · Buckwheat groats, dry: 100 g.

The verdict

Buckwheat groats, dry comes out ahead, winning 5 of 8 nutrient match-ups.

Pick All-purpose flour for less saturated fat, less sodium and more iron.

Pick Buckwheat groats, dry for more protein, more fiber, more potassium, more calcium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    364 kcal
    346 kcal
  • Proteinmore is better
    10.33 g
    11.73 gWIN
  • Carbohydrate
    76.31 g
    74.95 g
  • Fibermore is better
    2.7 g
    10.3 gWIN
  • Total sugarsless is better
    0.27 g
    —
  • Total fat
    0.98 g
    2.71 g
  • Saturated fatless is better
    WIN0.16 g
    0.59 g
  • Sodiumless is better
    WIN2 mg
    11 mg
  • Potassiummore is better
    107 mg
    320 mgWIN
  • Calciummore is better
    15 mg
    17 mgWIN
  • Ironmore is better
    WIN4.64 mg
    2.47 mg
  • Magnesiummore is better
    22 mg
    221 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.