Buckwheat vs Oats - Health impact and Nutrition Comparison
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.
Table of contents
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.
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.
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, 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.
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 vitamins B2 and B3 requirement.
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 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. 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.
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.
Buckwheat and oats are gluten-free foods that can be consumed by individuals who have celiac disease.
Oats and buckwheat are both high in fiber. Dietary fiber has been shown to reduce the risk of GERD, duodenal ulcers, diverticulitis, hemorrhoids, and colon cancer while also alleviating chronic constipation symptoms. (1) (2) (3).
Oats are one of the primary beta-glucan sources, a dietary fiber beneficially affecting gut microbiota, leading to normal gut functioning and decreasing inflammation and colon cancer risk. (4).
Buckwheat consumption has been shown to reduce serum glucose levels and insulin spikes, reducing the risk of developing type 2 diabetes. (5)
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. (6)
Buckwheat and oat consumption is associated with decreased serum cholesterol and blood sugar levels, which decrease the risks of developing hypertension and cardiovascular diseases. (7)
A protein present in buckwheat has anti-tumor and apoptotic activity on cancer cells. (8)
Beta-glucans present in oats have anti-carcinogenic properties on lung cancer cells. (9)
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
|Lower in Sugar|
|Lower in price|
|Rich in minerals|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||0µg||130µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|
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Vitamins & Minerals Daily Need Coverage Score
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.
- Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
- 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.