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Buckwheat vs Oatmeal - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 10, 2021
Education: Haigazian Medical University
Buckwheat
vs
Oatmeal

Summary

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.

Introduction

Buckwheat is a type of cereal that humans have consumed since the start of agricultural societies. It is cultivated initially in southeast Asia, mainly in China. The buckwheat plant has an essential feature in cultivation; it can grow on acidic and unfertilized soil. This property gives buckwheat advantages in harvesting in arid landmasses. It provides a complex carbohydrate-rich cereal to these regions where rice or other grains that require water cannot grow quickly.

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.

This article will compare buckwheat and oatmeal, focusing on their differences based on the nutritional data, diet, weight-loss properties, and health impacts.

Culinary world

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, ideal for people who have type 2 diabetes.

Nutritional data

Glycemic index

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.

Calories

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, and it has 343 calories per 100g.

However, there is an important note to consider here: oatmeal has 85% of its weight as water because it is in a cooked and processed form. In contrast, buckwheat that is considered 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. In contrast, oatmeal contains 12g of carbohydrate, 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.

Proteins

Buckwheat is richer in proteins compared to oatmeal. Buckwheat contains 12g of proteins compared to oatmeal which contains 2g.

Fats

Both contain negligible amounts of fats.

Vitamins

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 vitamins B2 and B3 requirement.

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
:
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +289%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +46.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +289%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +46.7%

Minerals

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.

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
Contains more Magnesium +788.5%
Contains more Phosphorus +350.6%
Contains more Potassium +654.1%
Contains less Sodium -98%
Contains more Zinc +287.1%
Contains more Copper +1566.7%
Contains more Calcium +344.4%
Contains more Iron +170.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +788.5%
Contains more Phosphorus +350.6%
Contains more Potassium +654.1%
Contains less Sodium -98%
Contains more Zinc +287.1%
Contains more Copper +1566.7%
Contains more Calcium +344.4%
Contains more Iron +170.9%

Diets and weight loss

Keto diet

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.

Vegan 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 as an alternative to dairy milk. They are lactose-free, which can also be consumed by lactose-intolerant people.

Bodybuilding

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. On the other hand, Oatmeal 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.

Weight Loss

Buckwheat is an excellent 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 for kickstarting your day; they are rich in complex carbohydrates and fibers. Oatmeals are an excellent alternative for corn-based breakfast meals.

Celiac disease

Buckwheat and oats are gluten-free foods that can be consumed by individuals who have celiac disease.

Health impacts

Digestive system

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)

Diabetes

Buckwheat consumption has been shown to reduce serum glucose levels and insulin spikes, reducing the risk of developing type 2 diabetes. (3)

Reduced serum glucose and cholesterol levels were observed in patients who had uncontrolled type 2 diabetes. Meaning that oat is associated with controlling hypercholesterolemia and hyperglycemia. (4)

Cardiovascular health

Buckwheat and oat consumption is associated with decreased serum cholesterol and blood sugar levels, which decrease the risks of developing hypertension and cardiovascular diseases. (5)

Cancer

A protein present in buckwheat has anti-tumor and apoptotic activity on cancer cells. (6)

Beta-glucans present in oats has anti-carcinogenic properties on lung cancer cells. (7)

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6597957/
  2. https://pubmed.ncbi.nlm.nih.gov/31638148/
  3. https://pubmed.ncbi.nlm.nih.gov/14640572/
  4. https://pubmed.ncbi.nlm.nih.gov/26690472/
  5. https://pubmed.ncbi.nlm.nih.gov/7840076/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3100852/
  7. https://pubmed.ncbi.nlm.nih.gov/28756506/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 10, 2021

Infographic

Buckwheat vs Oatmeal infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Oatmeal Opinion
Net carbs 61.5g 9.97g Buckwheat
Protein 13.25g 2.37g Buckwheat
Fats 3.4g 1.36g Buckwheat
Carbs 71.5g 11.67g Buckwheat
Calories 343kcal 68kcal Buckwheat
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar g 0.46g Buckwheat
Fiber 10g 1.7g Buckwheat
Calcium 18mg 80mg Oatmeal
Iron 2.2mg 5.96mg Oatmeal
Magnesium 231mg 26mg Buckwheat
Phosphorus 347mg 77mg Buckwheat
Potassium 460mg 61mg Buckwheat
Sodium 1mg 49mg Buckwheat
Zinc 2.4mg 0.62mg Buckwheat
Copper 1.1mg 0.066mg Buckwheat
Vitamin A 0IU 433IU Oatmeal
Vitamin E mg 0.07mg Oatmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.26mg Oatmeal
Vitamin B2 0.425mg 0.215mg Buckwheat
Vitamin B3 7.02mg 3.025mg Buckwheat
Vitamin B5 1.233mg 0.317mg Buckwheat
Vitamin B6 0.21mg 0.29mg Oatmeal
Folate 30µg 44µg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Oatmeal
Tryptophan 0.192mg 0.04mg Buckwheat
Threonine 0.506mg 0.083mg Buckwheat
Isoleucine 0.498mg 0.105mg Buckwheat
Leucine 0.832mg 0.2mg Buckwheat
Lysine 0.672mg 0.135mg Buckwheat
Methionine 0.172mg 0.04mg Buckwheat
Phenylalanine 0.52mg 0.13mg Buckwheat
Valine 0.678mg 0.151mg Buckwheat
Histidine 0.309mg 0.057mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0.003g Buckwheat
Saturated Fat 0.741g 0.226g Oatmeal
Monounsaturated Fat 1.04g 0.391g Buckwheat
Polyunsaturated fat 1.039g 0.426g Buckwheat

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
27
Oatmeal
Mineral Summary Score
109
Buckwheat
44
Oatmeal

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 food.
Protein
80%
Buckwheat
14%
Oatmeal
Carbohydrates
72%
Buckwheat
12%
Oatmeal
Fats
16%
Buckwheat
6%
Oatmeal

Comparison summary

Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.515g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.