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Buckwheat vs Oats - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on May 03, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +28.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +276.6%
Contains more Folate +214.3%
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%
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 E +28.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin K +375%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +451.3%
Contains more Vitamin B3 +221.8%
Contains more Vitamin B6 +276.6%
Contains more Folate +214.3%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +96.2%
Contains more Potassium +44.3%
Contains less Sodium -91.8%
Contains more Copper +121.2%
Contains more Calcium +1042.9%
Contains more Iron +645%
Contains more Manganese +38.5%
Contains more Selenium +127.3%
Equal in Phosphorus - 77
Equal in Zinc - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +96.2%
Contains more Potassium +44.3%
Contains less Sodium -91.8%
Contains more Copper +121.2%
Contains more Calcium +1042.9%
Contains more Iron +645%
Contains more Manganese +38.5%
Contains more Selenium +127.3%
Equal in Phosphorus - 77
Equal in Zinc - 0.62

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

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

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

Health impacts

Digestive system

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

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).

Diabetes

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)

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. (7)

Cancer

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)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: May 03, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Buckwheat vs Oatmeal infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.6%
Contains more Carbs +70.9%
Contains more Fats +119.4%
Contains more Water +11.1%
Contains more Other +32.6%
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +42.6%
Contains more Carbs +70.9%
Contains more Fats +119.4%
Contains more Water +11.1%
Contains more Other +32.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +108%
Contains more Polyunsaturated fat +126.6%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +108%
Contains more Polyunsaturated fat +126.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +37.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Sucrose +37.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Oatmeal Opinion
Net carbs 17.24g 9.97g Buckwheat
Protein 3.38g 2.37g Buckwheat
Fats 0.62g 1.36g Oatmeal
Carbs 19.94g 11.67g Buckwheat
Calories 92kcal 68kcal Buckwheat
Starch 10.37g Oatmeal
Fructose 0.1g 0g Buckwheat
Sugar 0.9g 0.46g Oatmeal
Fiber 2.7g 1.7g Buckwheat
Calcium 7mg 80mg Oatmeal
Iron 0.8mg 5.96mg Oatmeal
Magnesium 51mg 26mg Buckwheat
Phosphorus 70mg 77mg Oatmeal
Potassium 88mg 61mg Buckwheat
Sodium 4mg 49mg Buckwheat
Zinc 0.61mg 0.62mg Oatmeal
Copper 0.146mg 0.066mg Buckwheat
Manganese 0.403mg 0.558mg Oatmeal
Selenium 2.2µg 5µg Oatmeal
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.09mg 0.07mg Buckwheat
Vitamin B1 0.04mg 0.26mg Oatmeal
Vitamin B2 0.039mg 0.215mg Oatmeal
Vitamin B3 0.94mg 3.025mg Oatmeal
Vitamin B5 0.359mg 0.317mg Buckwheat
Vitamin B6 0.077mg 0.29mg Oatmeal
Folate 14µg 44µg Oatmeal
Vitamin K 1.9µg 0.4µg Buckwheat
Tryptophan 0.049mg 0.04mg Buckwheat
Threonine 0.129mg 0.083mg Buckwheat
Isoleucine 0.127mg 0.105mg Buckwheat
Leucine 0.212mg 0.2mg Buckwheat
Lysine 0.172mg 0.135mg Buckwheat
Methionine 0.044mg 0.04mg Buckwheat
Phenylalanine 0.133mg 0.13mg Buckwheat
Valine 0.173mg 0.151mg Buckwheat
Histidine 0.079mg 0.057mg Buckwheat
Trans Fat 0.003g Buckwheat
Saturated Fat 0.134g 0.226g Buckwheat
Monounsaturated Fat 0.188g 0.391g Oatmeal
Polyunsaturated fat 0.188g 0.426g Oatmeal

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

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
8%
Buckwheat
27%
Oatmeal
Minerals Daily Need Coverage Score
24%
Buckwheat
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.44g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.4)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 28)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.