First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Buckwheat | Wheat germ |
| Nutrient | buckwheat | wheat germ |
| Protein | 8g | 13g |
| Carbohydrate | 42g | 29g |
| Fiber | 6g | 7g |
| Fat | 2g | 5g |
| Monounsat. Fat | 1g | 5g |
| Polyunsat. Fat | 1g | 3g |
| Saturated Fat | 0g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | buckwheat | wheat germ |
| Choline | 0% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 0% | 0% |
| Vitamin K | 0% | 0% |
Buckwheat are a good source of Riboflavin, Niacin, Magnesium, Phosphorus, Iron. Wheat germ are a good source of Riboflavin, Niacin, Pantothenic Acid, Magnesium. Wheat germ are a great source of Vitamin B6, Zinc, Phosphorus, Iron. Wheat germ are an excellent source of Thiamin.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | buckwheat | wheat germ |
| Vitamin B1 | 6% | 105% |
| Vitamin B2 | 23% | 25% |
| Vitamin B3 | 34% | 32% |
| Vitamin B5 | 14% | 25% |
| Vitamin B6 | 11% | 66% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | buckwheat | wheat germ |
| Sodium | 0% | 0% |
| Potasium | 8% | 14% |
| Calcium | 2% | 4% |
| Magnesium | 38% | 38% |
| Phosphorus | 35% | 81% |
| Iron | 21% | 58% |
| Manganese | 33% | 321% |
| Selenium | 11% | 98% |
| Copper | 64% | 44% |
| Zinc | 15% | 73% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
