Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Buckwheat vs Seed - In-Depth Nutrition Comparison

Compare

The main differences between Buckwheat and Seed

  • Buckwheat is richer in Vitamin B2, yet Seed is richer in Fiber, Selenium, Phosphorus, Iron, Manganese, Calcium, Vitamin B1, Magnesium, and Zinc.
  • Daily need coverage for Fiber from Seed is 98% higher.
  • Buckwheat contains 3 times more Vitamin B2 than Seed. Buckwheat contains 0.425mg of Vitamin B2, while Seed contains 0.17mg.

Food types used in this article are Buckwheat and Seeds, chia seeds, dried.

Infographic

Buckwheat vs Seed infographic
Copy 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
:
5
Seed
Contains more Potassium +13%
Contains more Copper +19%
Contains less Sodium -93.8%
Contains more Iron +250.9%
Contains more Calcium +3405.6%
Contains more Magnesium +45%
Contains more Zinc +90.8%
Contains more Phosphorus +147.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +13%
Contains more Copper +19%
Contains less Sodium -93.8%
Contains more Iron +250.9%
Contains more Calcium +3405.6%
Contains more Magnesium +45%
Contains more Zinc +90.8%
Contains more Phosphorus +147.8%

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
:
6
Seed
Contains more Vitamin B2 +150%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +513.9%
Contains more Vitamin B3 +25.8%
Contains more Folate +63.3%
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 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B2 +150%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +513.9%
Contains more Vitamin B3 +25.8%
Contains more Folate +63.3%

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
35
Seed
Mineral Summary Score
109
Buckwheat
195
Seed

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
99%
Seed
Carbohydrates
72%
Buckwheat
42%
Seed
Fats
16%
Buckwheat
142%
Seed

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

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.589g)
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 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 Seed Opinion
Calories 343 486 Seed
Protein 13.25 16.54 Seed
Fats 3.4 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 71.5 42.12 Buckwheat
Cholesterol 0 0
Vitamin D 0 Buckwheat
Iron 2.2 7.72 Seed
Calcium 18 631 Seed
Potassium 460 407 Buckwheat
Magnesium 231 335 Seed
Sugar
Fiber 10 34.4 Seed
Copper 1.1 0.924 Buckwheat
Zinc 2.4 4.58 Seed
Starch
Phosphorus 347 860 Seed
Sodium 1 16 Buckwheat
Vitamin A 0 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.62 Seed
Vitamin B2 0.425 0.17 Buckwheat
Vitamin B3 7.02 8.83 Seed
Vitamin B5 1.233 Buckwheat
Vitamin B6 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 30 49 Seed
Trans Fat 0.14 Buckwheat
Saturated Fat 0.741 3.33 Buckwheat
Monounsaturated Fat 1.04 2.309 Seed
Polyunsaturated fat 1.039 23.665 Seed
Tryptophan 0.192 0.436 Seed
Threonine 0.506 0.709 Seed
Isoleucine 0.498 0.801 Seed
Leucine 0.832 1.371 Seed
Lysine 0.672 0.97 Seed
Methionine 0.172 0.588 Seed
Phenylalanine 0.52 1.016 Seed
Valine 0.678 0.95 Seed
Histidine 0.309 0.531 Seed
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.