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Buckwheat vs Rye - In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Rye

  • Buckwheat has more Copper, Magnesium, Vitamin B3, and Vitamin B2, however Rye is richer in Manganese, Fiber, Vitamin B1, Selenium, Vitamin B6, and Iron.
  • Buckwheat covers your daily Copper needs 81% more than Rye.
  • Rye has 2 times less Magnesium than Buckwheat. Buckwheat has 231mg of Magnesium, while Rye has 110mg.

Specific food types used in this comparison are Buckwheat and Rye grain.

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Buckwheat vs Rye 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
Rye
Contains more Magnesium +110%
Contains more Copper +199.7%
Contains less Sodium -50%
Contains more Iron +19.5%
Contains more Calcium +33.3%
Contains more Potassium +10.9%
Contains more Zinc +10.4%
Equal in Phosphorus - 332
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Magnesium +110%
Contains more Copper +199.7%
Contains less Sodium -50%
Contains more Iron +19.5%
Contains more Calcium +33.3%
Contains more Potassium +10.9%
Contains more Zinc +10.4%
Equal in Phosphorus - 332

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
:
7
Rye
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +64.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212.9%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +40%
Contains more Folate +26.7%
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% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +64.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212.9%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +40%
Contains more Folate +26.7%

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
36
Rye
Mineral Summary Score
109
Buckwheat
71
Rye

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
62%
Rye
Carbohydrates
72%
Buckwheat
76%
Rye
Fats
16%
Buckwheat
8%
Rye

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Rye
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 lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.544g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 20)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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.

All nutrients comparison - raw data values

Nutrient Buckwheat Rye Opinion
Calories 343 338 Buckwheat
Protein 13.25 10.34 Buckwheat
Fats 3.4 1.63 Buckwheat
Vitamin C 0 0
Carbs 71.5 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 2.63 Rye
Calcium 18 24 Rye
Potassium 460 510 Rye
Magnesium 231 110 Buckwheat
Sugar 0.98 Buckwheat
Fiber 10 15.1 Rye
Copper 1.1 0.367 Buckwheat
Zinc 2.4 2.65 Rye
Starch
Phosphorus 347 332 Buckwheat
Sodium 1 2 Buckwheat
Vitamin A 0 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.101 0.316 Rye
Vitamin B2 0.425 0.251 Buckwheat
Vitamin B3 7.02 4.27 Buckwheat
Vitamin B5 1.233 1.456 Rye
Vitamin B6 0.21 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 30 38 Rye
Trans Fat 0 Buckwheat
Saturated Fat 0.741 0.197 Rye
Monounsaturated Fat 1.04 0.208 Buckwheat
Polyunsaturated fat 1.039 0.767 Buckwheat
Tryptophan 0.192 0.108 Buckwheat
Threonine 0.506 0.289 Buckwheat
Isoleucine 0.498 0.208 Buckwheat
Leucine 0.832 0.563 Buckwheat
Lysine 0.672 0.286 Buckwheat
Methionine 0.172 0.153 Buckwheat
Phenylalanine 0.52 0.435 Buckwheat
Valine 0.678 0.317 Buckwheat
Histidine 0.309 0.189 Buckwheat
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.