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  6. Buckwheat vs. Chia seeds

Buckwheat vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Chia seeds?

  • Buckwheat has less Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds's daily need coverage for Fiber is 127% higher.

We used Buckwheat groats, roasted, cooked and Seeds, chia seeds, dried types in this comparison.

Infographic

Buckwheat vs Chia seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +556.9%
Contains more CalciumCalcium +8914.3%
Contains more PotassiumPotassium +362.5%
Contains more IronIron +865%
Contains more CopperCopper +532.9%
Contains more ZincZinc +650.8%
Contains more PhosphorusPhosphorus +1128.6%
Contains more ManganeseManganese +575.7%
Contains more SeleniumSelenium +2409.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +335.9%
Contains more Vitamin B3Vitamin B3 +839.4%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1204%
Contains more ProteinProtein +389.3%
Contains more FatsFats +4858.1%
Contains more CarbsCarbs +111.2%
Contains more OtherOther +1016.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -96%
Contains more Mono. FatMonounsaturated Fat +1128.2%
Contains more Poly. FatPolyunsaturated fat +12487.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Chia seeds
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Chia seeds Opinion
Calories 92kcal 486kcal Chia seeds
Protein 3.38g 16.54g Chia seeds
Fats 0.62g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 17.24g 7.72g Buckwheat
Carbs 19.94g 42.12g Chia seeds
Magnesium 51mg 335mg Chia seeds
Calcium 7mg 631mg Chia seeds
Potassium 88mg 407mg Chia seeds
Iron 0.8mg 7.72mg Chia seeds
Sugar 0.9g Chia seeds
Fiber 2.7g 34.4g Chia seeds
Copper 0.146mg 0.924mg Chia seeds
Zinc 0.61mg 4.58mg Chia seeds
Phosphorus 70mg 860mg Chia seeds
Sodium 4mg 16mg Buckwheat
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.09mg 0.5mg Chia seeds
Manganese 0.403mg 2.723mg Chia seeds
Selenium 2.2µg 55.2µg Chia seeds
Vitamin B1 0.04mg 0.62mg Chia seeds
Vitamin B2 0.039mg 0.17mg Chia seeds
Vitamin B3 0.94mg 8.83mg Chia seeds
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg Buckwheat
Vitamin K 1.9µg Buckwheat
Folate 14µg 49µg Chia seeds
Trans Fat 0.14g Buckwheat
Choline 20.1mg Buckwheat
Saturated Fat 0.134g 3.33g Buckwheat
Monounsaturated Fat 0.188g 2.309g Chia seeds
Polyunsaturated fat 0.188g 23.665g Chia seeds
Tryptophan 0.049mg 0.436mg Chia seeds
Threonine 0.129mg 0.709mg Chia seeds
Isoleucine 0.127mg 0.801mg Chia seeds
Leucine 0.212mg 1.371mg Chia seeds
Lysine 0.172mg 0.97mg Chia seeds
Methionine 0.044mg 0.588mg Chia seeds
Phenylalanine 0.133mg 1.016mg Chia seeds
Valine 0.173mg 0.95mg Chia seeds
Histidine 0.079mg 0.531mg Chia seeds
Fructose 0.1g Buckwheat
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Chia seeds
Minerals Daily Need Coverage Score
24%
Buckwheat
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 36)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.196g)
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. Chia seeds - 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.