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Buckwheat vs Oat - In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Oat?

  • Buckwheat is richer in Copper, Vitamin B3, Vitamin B2, Magnesium, and Vitamin B6, while Oat is higher in Manganese, Vitamin B1, Iron, Phosphorus, and Zinc.
  • Oat's daily need coverage for Manganese is 157% higher.
  • Oat has 7 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Oat has 0.961mg.

We used Buckwheat and Oats types in this comparison.

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Buckwheat vs Oat infographic
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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
:
4
Oat
Contains more Magnesium +30.5%
Contains more Copper +75.7%
Contains less Sodium -50%
Contains more Iron +114.5%
Contains more Calcium +200%
Contains more Zinc +65.4%
Contains more Phosphorus +50.7%
Equal in Potassium - 429
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Magnesium +30.5%
Contains more Copper +75.7%
Contains less Sodium -50%
Contains more Iron +114.5%
Contains more Calcium +200%
Contains more Zinc +65.4%
Contains more Phosphorus +50.7%
Equal in Potassium - 429

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
:
3
Oat
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Equal in Vitamin B5 - 1.349
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Equal in Vitamin B5 - 1.349

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
33
Oat
Mineral Summary Score
109
Buckwheat
112
Oat

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
101%
Oat
Carbohydrates
72%
Buckwheat
66%
Oat
Fats
16%
Buckwheat
32%
Oat

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 Oat
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.476g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Oat Opinion
Calories 343 389 Oat
Protein 13.25 16.89 Oat
Fats 3.4 6.9 Oat
Vitamin C 0 0
Carbs 71.5 66.27 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 4.72 Oat
Calcium 18 54 Oat
Potassium 460 429 Buckwheat
Magnesium 231 177 Buckwheat
Sugar
Fiber 10 10.6 Oat
Copper 1.1 0.626 Buckwheat
Zinc 2.4 3.97 Oat
Starch
Phosphorus 347 523 Oat
Sodium 1 2 Buckwheat
Vitamin A 0 0
Vitamin E
Vitamin D 0 0
Vitamin B1 0.101 0.763 Oat
Vitamin B2 0.425 0.139 Buckwheat
Vitamin B3 7.02 0.961 Buckwheat
Vitamin B5 1.233 1.349 Oat
Vitamin B6 0.21 0.119 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 30 56 Oat
Trans Fat
Saturated Fat 0.741 1.217 Buckwheat
Monounsaturated Fat 1.04 2.178 Oat
Polyunsaturated fat 1.039 2.535 Oat
Tryptophan 0.192 0.234 Oat
Threonine 0.506 0.575 Oat
Isoleucine 0.498 0.694 Oat
Leucine 0.832 1.284 Oat
Lysine 0.672 0.701 Oat
Methionine 0.172 0.312 Oat
Phenylalanine 0.52 0.895 Oat
Valine 0.678 0.937 Oat
Histidine 0.309 0.405 Oat
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.