Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
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#1: Buckwheat groats roasted dry
#2: Buckwheat groats roasted dry
#3: Buckwheat (Uncooked)

Calorie Comparison


2000 calories = Full Bar
  • Buckwheat groats roasted dry100 grams 17% DV
  • Buckwheat groats roasted dry1 cup 28% DV
  • Buckwheat (Uncooked)1 cup 29% DV

Fat Comparison


65g = Full Bar
  • Buckwheat groats roasted dry100 grams 4% DV
  • Buckwheat groats roasted dry1 cup 7% DV
  • Buckwheat (Uncooked)1 cup 9% DV

Carbohydrate Comparison


300g = Full Bar
  • Buckwheat groats roasted dry100 grams 25% DV
  • Buckwheat groats roasted dry1 cup 41% DV
  • Buckwheat (Uncooked)1 cup 41% DV

Protein Comparison


50g = Full Bar
  • Buckwheat groats roasted dry100 grams 23% DV
  • Buckwheat groats roasted dry1 cup 38% DV
  • Buckwheat (Uncooked)1 cup 45% DV

Cholesterol Comparison


300mg = Full Bar
  • Buckwheat groats roasted dry100 grams ~% DV
  • Buckwheat groats roasted dry1 cup ~% DV
  • Buckwheat (Uncooked)1 cup ~% DV

Fiber Comparison


25g = Full Bar
  • Buckwheat groats roasted dry100 grams 41% DV
  • Buckwheat groats roasted dry1 cup 68% DV
  • Buckwheat (Uncooked)1 cup 68% DV

Sugar Comparison


25g = Full Bar
  • Buckwheat groats roasted dry100 grams ~g
  • Buckwheat groats roasted dry1 cup ~g
  • Buckwheat (Uncooked)1 cup ~g

Iron Comparison


18mg = Full Bar
  • Buckwheat groats roasted dry100 grams 14% DV
  • Buckwheat groats roasted dry1 cup 23% DV
  • Buckwheat (Uncooked)1 cup 21% DV

Calcium Comparison


1000mg = Full Bar
  • Buckwheat groats roasted dry100 grams 2% DV
  • Buckwheat groats roasted dry1 cup 3% DV
  • Buckwheat (Uncooked)1 cup 3% DV

Potassium Comparison


3500mg = Full Bar
  • Buckwheat groats roasted dry100 grams 9% DV
  • Buckwheat groats roasted dry1 cup 15% DV
  • Buckwheat (Uncooked)1 cup 22% DV
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Macronutrients
Food ##1#2#3
Weight (g)100164170
Calories
(%DV)
346
(17%)
567
(28%)
583
(29%)
Fat (g)
(%DV)
2.7
(4%)
4.4
(7%)
5.8
(9%)
Protein (g)
(%DV)
11.7
(23%)
19.2
(38%)
22.5
(45%)
Carbohydrates (g)
(%DV)
75
(25%)
122.9
(41%)
121.6
(41%)
Sugar (g)~~~
Fiber (g)
(%DV)
10.3
(41%)
16.9
(68%)
17
(68%)
Cholesterol (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Saturated Fats (g)
(%DV)
0.6
(3%)
1
(5%)
1.3
(7%)
Net Carbs (g)64.7106104.6
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)100164170
Calcium (mg)
(%DV)
17
(2%)
27.9
(3%)
30.6
(3%)
Iron (mg)
(%DV)
2.5
(14%)
4.1
(23%)
3.7
(21%)
Potassium (mg)
(%DV)
320
(9%)
524.8
(15%)
782
(22%)
Magnesium (mg)
(%DV)
221
(55%)
362.4
(91%)
392.7
(98%)
Phosphorus (mg)
(%DV)
319
(32%)
523.2
(52%)
589.9
(59%)
Sodium (mg)
(%DV)
11
(0%)
18
(1%)
1.7
(0%)
Zinc (mg)
(%DV)
2.4
(16%)
4
(27%)
4.1
(27%)
Copper (mg)
(%DV)
0.6
(30%)
1
(50%)
1.9
(95%)
Manganese (mg)
(%DV)
1.6
(80%)
2.7
(135%)
2.2
(110%)
Selenium (μg)
(%DV)
8.4
(12%)
13.8
(20%)
14.1
(20%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100164170
Vitamin A (IU)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin C (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin B12 (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Thiamin (B1) (mg)
(%DV)
0.2
(13%)
0.4
(27%)
0.2
(13%)
Riboflavin (B2) (mg)
(%DV)
0.3
(18%)
0.4
(24%)
0.7
(41%)
Niacin (B3) (mg)
(%DV)
5.1
(26%)
8.4
(42%)
11.9
(60%)
Pantothenic acid (B5) (mg)1.222.1
Vitamin B6 (mg)
(%DV)
0.4
(20%)
0.6
(30%)
0.4
(20%)
Folate (μg)
(%DV)
42
(11%)
68.9
(17%)
51
(13%)
Folic acid (μg)~~~
Folate (μg)4268.951
Folate (Dietary Folate Equivalents) (μg)4268.951
Choline (mg)
(%DV)
54.2
(10%)
88.9
(16%)
~
(~%)
Vitamin A, RAE (μg)~~~
Retinol (μg)~~~
Beta Carotene (μg)~~~
Alpha Carotene (μg)~~~
Beta Cryptoxanthin (μg)~~~
Lycopene (μg)~~~
Lutein + Zeaxanthin (μg)~~~
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D (IU)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100164170
Water (g)8.413.816.6
Ash (g)244
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)100164170
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100164170
Omega 3s (mg)
(%AI)
62
(4%)
102
(6%)
133
(8%)
Omega 6s (mg)76612561634
Omega 3 to Omega 6 Ratio ()0.080.080.08
Omega 6 to Omega 3 Ratio ()12.3612.3612.32
4:0 (g)~~~
6:0 (g)~~~
8:0 (g)0.0280.0460.06
10:0 (g)0.0140.0230.031
12:0 (g)0.0080.0130.017
13:0 (g)~~~
14:0 (g)0.020.0330.043
15:0 (g)~~~
16:0 (g)0.3590.5890.765
17:0 (g)~~~
18:0 (g)0.0380.0620.08
20:0 (g)~~~
22:0 (g)~~~
24:0 (g)~~~
Monosaturated Fats (g)0.8281.3581.768
14:1 (g)~~~
15:1 (g)~~~
16:1 undifferentiated (g)0.0180.030.039
16:1 c (g)~~~
16:1 t (g)~~~
17:1 (g)~~~
18:1 undifferentiated (g)0.7881.2921.68
18:1 c (g)~~~
18:1 t (g)~~~
18:1-11 t (18:1t n-7) (g)~~~
20:1 (g)~~~
22:1 undifferentiated (g)0.0090.0150.02
22:1 c (g)~~~
22:1 t (g)~~~
24:1 c (g)~~~
Polyunsaturated Fats (g)0.8281.3581.766
18:2 undifferentiated (g)0.7661.2561.634
18:2 n-6 c,c (g)~~~
18:2 CLAs (g)~~~
18:2 t,t (g)~~~
18:2 i (g)~~~
18:2 t not further defined (g)~~~
18:3 undifferentiated (g)0.0620.1020.133
18:3 n-3 c,c,c (ALA) (g)~~~
18:3 n-6 c,c,c (g)~~~
18:3i (g)~~~
18:4 (g)~~~
20:2 n-6 c,c (g)~~~
20:3 undifferentiated (g)~~~
20:3 n-3 (g)~~~
20:3 n-6 (g)~~~
20:4 undifferentiated (g)~~~
20:4 n-6 (g)~~~
20:5 n-3 (EPA) (g)~~~
21:5 (g)~~~
22:4 (g)~~~
22:5 n-3 (DPA) (g)~~~
22:6 n-3 (DHA) (g)~~~
Fatty acids, total trans-monoenoic (g)~~~
Fatty acids, total trans-polyenoic (g)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100164170
Betaine (mg)34~
Tryptophan (mg)
(%RDI)
170
(61%)
279
(100%)
326
(116%)
Threonine (mg)
(%RDI)
448
(43%)
735
(70%)
860
(82%)
Isoleucine (mg)
(%RDI)
441
(32%)
723
(52%)
847
(61%)
Leucine (mg)
(%RDI)
736
(27%)
1207
(44%)
1414
(52%)
Lysine (mg)
(%RDI)
595
(28%)
976
(46%)
1142
(54%)
Methionine (mg)
(%RDI)
153
(21%)
251
(34%)
292
(40%)
Cystine (mg)
(%RDI)
202
(70%)
331
(115%)
389
(136%)
Phenylalanine (mg)
(%RDI)
461
(53%)
756
(86%)
884
(101%)
Tyrosine (mg)
(%RDI)
213
(24%)
349
(40%)
410
(47%)
Valine (mg)
(%RDI)
600
(33%)
984
(54%)
1153
(63%)
Arginine (mg)86914251669
Histidine (mg)
(%RDI)
273
(39%)
448
(64%)
525
(75%)
Alanine (mg)66210861272
Aspartic acid (mg)100316451926
Glutamic acid (mg)181129703478
Glycine (mg)91214961753
Proline (mg)449736862
Serine (mg)6069941165
Hydroxyproline (mg)~~~
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