Buckwheat vs Oatmeal - Health impact and Nutrition Comparison
Buckwheat is a type of cereal that is consumed by humans since the start of agricultural societies. It is originally cultivated in southeast Asia, mostly China. The buckwheat plant has an important feature in cultivation, it can grow on acidic and unfertilized soil. This property gives buckwheat advantages in harvesting in arid landmasses and provides a complex carbohydrate-rich cereal to these regions where rice or other grains that require water cannot grow easily.
Buckwheat has various usages in the culinary world. It can replace filler carbohydrate foods that are usually associated with main dishes like rice. Buckwheat can also be utilized in alcoholic beverage production like beer, whiskey, shochu (a Japanese drink).
Oat is another type of cereal grain. It has a different origin than buckwheat, oat was first harvested in the fertile crescent which nowadays is found in the middle eastern region.
A difference in regional cultivation is that oats require fertile and well-irrigated soil to grow.
This text will cover the processed and cooked form of oats which is called oatmeal. Oat is the unprocessed grain with a longer cooking time whereas oatmeal is the cut and pressed form of oats prepared within a couple of minutes. Similar to buckwheat oats are fermented into alcoholic drinks.
In this article, we will compare buckwheat and oatmeal focusing on their differences based on the nutritional data, diet, weight-loss properties, and health impacts.
Buckwheat is commonly used instead of rice in everyday cooking. They are associated with different types of proteins.
Oats are consumed as a breakfast meal. They are usually associated with fruits and different toppings.
Buckwheat and oat flours are commonly used instead of wheat flour. People who have celiac disease can consume buckwheat and oat flour because they are gluten-free.
These flours are suitable for pancakes. Buckwheat has a lower glycemic index than oats, which is ideal for people who suffer from type 2 diabetes.
Buckwheat has a lower glycemic index compared to oatmeal. The difference that exists between them is remarkable. Buckwheat is categorized as a low glycemic index food with a GI of 54 whereas, oatmeal has a glycemic index of 79 which is categorized as high glycemic index food.
When it comes to the calorie content, oatmeal is lower in calories compared to buckwheat. Oatmeal has 68 calories per 100g compared to buckwheat which has nearly 5x more calories than oatmeal, it has 343 calories per 100g.
However, there is an important note to consider here which is the fact that oatmeal has 85% of its weight as water because it is in a cooked and processed form whereas buckwheat that is taken into consideration here is in its raw grain form which has 10% of its weight as water.
Carbs and fibers
The amount of carbs is higher in buckwheat compared to oatmeal. Buckwheat contains 72g of carbs which is about 24% of the daily recommended value whereas oatmeal contains 12g of carbohydrate which is about 4% of the daily recommended value.
Fibers are part of the carbohydrate profile thus buckwheat is richer in fibers compared to oatmeal. The amount of fiber present in 100g of buckwheat satisfies 40% of the daily recommended value of fiber compared to oatmeal that only satisfies 8% of that value.
Buckwheat is richer in proteins compared to oatmeal. Buckwheat contains 12g of proteins compared to oatmeal which contains 2g.
Both contain negligible amounts of fats.
The amount of food compared here is according to 300g of each.
Buckwheat is richer in vitamin B2, B3, and B5 whereas oatmeal is richer in vitamin A, B1, and folate. It is important to note that 300g of buckwheat fills the daily requirement of vitamins B2 and B3.
Similar to vitamins the comparison in this section is according to 300g of each food.
Buckwheat has a richer mineral profile than oatmeal.
Buckwheat is richer in potassium, magnesium, copper, zinc, and phosphorus. From this 300 g of buckwheat fills the daily requirement of magnesium copper and phosphorus. On the other hand, oatmeal is richer in iron and calcium. The daily iron value is filled by consuming 300g of oatmeal.
Both are low in sodium.
Diets and weight loss
Buckwheat is a low glycemic index food however it is high in carbohydrates thus it cannot be consumed in a keto diet. Similarly is oatmeal, cannot be consumed in a keto diet.
Buckwheat and oatmeal can be consumed in a vegan diet because they are plant-based. In addition to this, oatmeal and buckwheat milk are available in the market as an alternative to dairy milk. They are lactose-free which can also be consumed by lactose-intolerant people.
Buckwheat and oatmeal are ideal to be consumed in bodybuilding diets. Buckwheat is rich in complex carbohydrates and has a low glycemic index. This means that they do not cause an increased spike in blood sugar levels and insulin levels and are slowly digested. Oatmeal on the other hand has a high glycemic index which means that they cause a spike in sugar and insulin levels in the blood. Buckwheat is a better fit for bodybuilders as it is also richer in fibers. It is ideal to be associated with a protein like chicken, beef, or fish instead of rice.
Buckwheat is an ideal food to be consumed in weight loss diets. They are rich in proteins and fibers. The fiber content of buckwheat keeps the person fuller for longer durations. They are the best alternative for rice in cooking.
Oatmeals are ideal to kickstart your day, they are rich in complex carbohydrates and fibers. Oatmeals are a good alternative for corn-based breakfast meals.
Buckwheat and oats are gluten-free foods that can be consumed by individuals who suffer from celiac disease.
Buckwheat is rich in fibers which promotes a healthy gastrointestinal tract and physiology. In addition to this, Buckwheat consumption is associated with a reduction of inflammatory bowel diseases. (1)
Oat consumption is associated with a healthier development of gut microflora. (2)
Buckwheat consumption has been shown to reduce serum glucose levels and insulin spikes, in turn reducing the risk of developing type 2 diabetes. (3)
Reduced serum glucose and cholesterol levels were observed in patients who suffered from uncontrolled type 2 diabetes. Meaning that oat is associated with controlling hypercholesterolemia and hyperglycemia. (4)
Buckwheat and oat consumption is associated with decreased levels of serum cholesterol and blood sugar levels which in turn decrease the risks of developing hypertension and cardiovascular diseases. (5)
A protein present in buckwheat has anti-tumor and apoptotic activity on cancer cells. (6)
Beta-glucans present in oats have anti-carcinogenic properties on lung cancer cells. (7)
Buckwheat has a lower glycemic index and is richer in potassium, magnesium, copper, zinc, phosphorus, vitamins B2, B3, and B5. Whereas, oat is richer in iron, calcium, vitamin A and B1.
They have beneficial effects on overall health. Buckwheat is cheaper and better in bodybuilding diets.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Saturated Fat|
|Lower in price|
|Lower in Sugar|
|Lower in Sodium|
|Lower in glycemic index|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
|Rich in vitamins||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet|
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All nutrients comparison - raw data values