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Oat vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 5)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.476g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Buckwheat
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Oat
22
Buckwheat
Mineral Summary Score
74
Oat
71
Buckwheat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
Contains more Iron +114.5%
Contains more Calcium +200%
Contains more Zinc +65.4%
Contains more Phosphorus +50.7%
Contains more Magnesium +30.5%
Contains more Copper +75.7%
Contains less Sodium -50%
Equal in Potassium - 460
Contains more Iron +114.5%
Contains more Calcium +200%
Contains more Zinc +65.4%
Contains more Phosphorus +50.7%
Contains more Magnesium +30.5%
Contains more Copper +75.7%
Contains less Sodium -50%
Equal in Potassium - 460

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
Contains more Vitamin B1 +655.4%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B5 - 1.233
Contains more Vitamin B1 +655.4%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B5 - 1.233

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
101%
Oat
80%
Buckwheat
Carbohydrates
66%
Oat
72%
Buckwheat
Fats
32%
Oat
16%
Buckwheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Buckwheat Opinion
Calories 389 343 Oat
Protein 16.89 13.25 Oat
Fats 6.9 3.4 Oat
Vitamin C 0 0
Carbs 66.27 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 2.2 Oat
Calcium 54 18 Oat
Potassium 429 460 Buckwheat
Magnesium 177 231 Buckwheat
Sugars
Fiber 10.6 10 Oat
Copper 0.626 1.1 Buckwheat
Zinc 3.97 2.4 Oat
Starch
Phosphorus 523 347 Oat
Sodium 2 1 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.101 Oat
Vitamin B2 0.139 0.425 Buckwheat
Vitamin B3 0.961 7.02 Buckwheat
Vitamin B5 1.349 1.233 Oat
Vitamin B6 0.119 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.217 0.741 Buckwheat
Monounsaturated Fat 2.178 1.04 Oat
Polyunsaturated fat 2.535 1.039 Oat
Tryptophan 0.234 0.192 Oat
Threonine 0.575 0.506 Oat
Isoleucine 0.694 0.498 Oat
Leucine 1.284 0.832 Oat
Lysine 0.701 0.672 Oat
Methionine 0.312 0.172 Oat
Phenylalanine 0.895 0.52 Oat
Valine 0.937 0.678 Oat
Histidine 0.405 0.309 Oat
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.