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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.

Infographic

Buckwheat vs Oat infographic
Infographic link

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 less Sodium -50%
Contains more Copper +75.7%
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Equal in Potassium - 429
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
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 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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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

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 Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Oat Opinion
Net carbs 61.5g 55.67g Buckwheat
Protein 13.25g 16.89g Oat
Fats 3.4g 6.9g Oat
Carbs 71.5g 66.27g Buckwheat
Calories 343kcal 389kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10g 10.6g Oat
Calcium 18mg 54mg Oat
Iron 2.2mg 4.72mg Oat
Magnesium 231mg 177mg Buckwheat
Phosphorus 347mg 523mg Oat
Potassium 460mg 429mg Buckwheat
Sodium 1mg 2mg Buckwheat
Zinc 2.4mg 3.97mg Oat
Copper 1.1mg 0.626mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 0.763mg Oat
Vitamin B2 0.425mg 0.139mg Buckwheat
Vitamin B3 7.02mg 0.961mg Buckwheat
Vitamin B5 1.233mg 1.349mg Oat
Vitamin B6 0.21mg 0.119mg Buckwheat
Folate 30µg 56µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.192mg 0.234mg Oat
Threonine 0.506mg 0.575mg Oat
Isoleucine 0.498mg 0.694mg Oat
Leucine 0.832mg 1.284mg Oat
Lysine 0.672mg 0.701mg Oat
Methionine 0.172mg 0.312mg Oat
Phenylalanine 0.52mg 0.895mg Oat
Valine 0.678mg 0.937mg Oat
Histidine 0.309mg 0.405mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 1.217g Buckwheat
Monounsaturated Fat 1.04g 2.178g Oat
Polyunsaturated fat 1.039g 2.535g Oat

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.