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  6. Seed vs. Buckwheat

Seed vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Seed and Buckwheat?

  • Buckwheat has less Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed's daily need coverage for Fiber is 127% higher.
  • Seed has 90 times more Calcium than Buckwheat. Seed has 631mg of Calcium, while Buckwheat has 7mg.

We used Seeds, chia seeds, dried and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Seed vs Buckwheat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +8914.3%
Contains more Iron +865%
Contains more Magnesium +556.9%
Contains more Phosphorus +1128.6%
Contains more Potassium +362.5%
Contains more Zinc +650.8%
Contains more Copper +532.9%
Contains more Manganese +575.7%
Contains more Selenium +2409.1%
Contains less Sodium -75%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +8914.3%
Contains more Iron +865%
Contains more Magnesium +556.9%
Contains more Phosphorus +1128.6%
Contains more Potassium +362.5%
Contains more Zinc +650.8%
Contains more Copper +532.9%
Contains more Manganese +575.7%
Contains more Selenium +2409.1%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
7
:
4
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1450%
Contains more Vitamin B2 +335.9%
Contains more Vitamin B3 +839.4%
Contains more Folate +250%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1450%
Contains more Vitamin B2 +335.9%
Contains more Vitamin B3 +839.4%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Buckwheat
Buckwheat
Contains more Protein +389.3%
Contains more Fats +4858.1%
Contains more Carbs +111.2%
Contains more Other +1016.3%
Contains more Water +1204%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +389.3%
Contains more Fats +4858.1%
Contains more Carbs +111.2%
Contains more Other +1016.3%
Contains more Water +1204%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +1128.2%
Contains more Polyunsaturated fat +12487.8%
Contains less Saturated Fat -96%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +1128.2%
Contains more Polyunsaturated fat +12487.8%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Buckwheat Opinion
Net carbs 7.72g 17.24g Buckwheat
Protein 16.54g 3.38g Seed
Fats 30.74g 0.62g Seed
Carbs 42.12g 19.94g Seed
Calories 486kcal 92kcal Seed
Fructose 0.1g Buckwheat
Sugar 0.9g Seed
Fiber 34.4g 2.7g Seed
Calcium 631mg 7mg Seed
Iron 7.72mg 0.8mg Seed
Magnesium 335mg 51mg Seed
Phosphorus 860mg 70mg Seed
Potassium 407mg 88mg Seed
Sodium 16mg 4mg Buckwheat
Zinc 4.58mg 0.61mg Seed
Copper 0.924mg 0.146mg Seed
Manganese 2.723mg 0.403mg Seed
Selenium 55.2µg 2.2µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.09mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.04mg Seed
Vitamin B2 0.17mg 0.039mg Seed
Vitamin B3 8.83mg 0.94mg Seed
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg Buckwheat
Folate 49µg 14µg Seed
Vitamin K 1.9µg Buckwheat
Tryptophan 0.436mg 0.049mg Seed
Threonine 0.709mg 0.129mg Seed
Isoleucine 0.801mg 0.127mg Seed
Leucine 1.371mg 0.212mg Seed
Lysine 0.97mg 0.172mg Seed
Methionine 0.588mg 0.044mg Seed
Phenylalanine 1.016mg 0.133mg Seed
Valine 0.95mg 0.173mg Seed
Histidine 0.531mg 0.079mg Seed
Trans Fat 0.14g Buckwheat
Saturated Fat 3.33g 0.134g Buckwheat
Monounsaturated Fat 2.309g 0.188g Seed
Polyunsaturated fat 23.665g 0.188g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
8%
Buckwheat
Minerals Daily Need Coverage Score
221%
Seed
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 36)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.196g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.