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Oatmeal vs Buckwheat - Health impact and Nutrition Comparison

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Oatmeal
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Buckwheat

Introduction

Buckwheat is a type of cereal that is consumed by humans since the start of agricultural societies. It is originally cultivated in southeast Asia, mostly China. The buckwheat plant has an important feature in cultivation, it can grow on acidic and unfertilized soil. This property gives buckwheat advantages in harvesting in arid landmasses and provides a complex carbohydrate-rich cereal to these regions where rice or other grains that require water cannot grow easily. 

Buckwheat has various usages in the culinary world. It can replace filler carbohydrate foods that are usually associated with main dishes like rice. Buckwheat can also be utilized in alcoholic beverage production like beer, whiskey, shochu (a Japanese drink).


Oat is another type of cereal grain. It has a different origin than buckwheat, oat was first harvested in the fertile crescent which nowadays is found in the middle eastern region. 

A difference in regional cultivation is that oats require fertile and well-irrigated soil to grow.
This text will cover the processed and cooked form of oats which is called oatmeal. Oat is the unprocessed grain with a longer cooking time whereas oatmeal is the cut and pressed form of oats prepared within a couple of minutes. Similar to buckwheat oats are fermented into alcoholic drinks. 


In this article, we will compare buckwheat and oatmeal focusing on their differences based on the nutritional data, diet, weight-loss properties, and health impacts. 

Culinary world

Buckwheat is commonly used instead of rice in everyday cooking. They are associated with different types of proteins.
Oats are consumed as a breakfast meal. They are usually associated with fruits and different toppings. 

Buckwheat and oat flours are commonly used instead of wheat flour. People who have celiac disease can consume buckwheat and oat flour because they are gluten-free

These flours are suitable for pancakes. Buckwheat has a lower glycemic index than oats, which is ideal for people who suffer from type 2 diabetes. 

Nutritional data

Glycemic index

Buckwheat has a lower glycemic index compared to oatmeal. The difference that exists between them is remarkable. Buckwheat is categorized as a low glycemic index food with a GI of 54 whereas, oatmeal has a glycemic index of 79 which is categorized as high glycemic index food

Calories

When it comes to the calorie content, oatmeal is lower in calories compared to buckwheat. Oatmeal has 68 calories per 100g compared to buckwheat which has nearly 5x more calories than oatmeal, it has 343 calories per 100g. 

However, there is an important note to consider here which is the fact that oatmeal has 85% of its weight as water because it is in a cooked and processed form whereas buckwheat that is taken into consideration here is in its raw grain form which has 10% of its weight as water.

Carbs and fibers

The amount of carbs is higher in buckwheat compared to oatmeal. Buckwheat contains 72g of carbs which is about 24% of the daily recommended value whereas oatmeal contains 12g of carbohydrate which is about 4% of the daily recommended value.

Fibers are part of the carbohydrate profile thus buckwheat is richer in fibers compared to oatmeal. The amount of fiber present in 100g of buckwheat satisfies 40% of the daily recommended value of fiber compared to oatmeal that only satisfies 8% of that value. 

Proteins

Buckwheat is richer in proteins compared to oatmeal. Buckwheat contains 12g of proteins compared to oatmeal which contains 2g.

Fats

Both contain negligible amounts of fats. 

Vitamins 

The amount of food compared here is according to 300g of each. 

Buckwheat is richer in vitamin B2, B3, and B5 whereas oatmeal is richer in vitamin A, B1, and folate. It is important to note that 300g of buckwheat fills the daily requirement of vitamins B2 and B3.

Minerals 

Similar to vitamins the comparison in this section is according to 300g of each food. 

Buckwheat has a richer mineral profile than oatmeal.

Buckwheat is richer in potassium, magnesium, copper, zinc, and phosphorus. From this 300 g of buckwheat fills the daily requirement of magnesium copper and phosphorus. On the other hand, oatmeal is richer in iron and calcium. The daily iron value is filled by consuming 300g of oatmeal.
Both are low in sodium.

Diets and weight loss

Keto diet

Buckwheat is a low glycemic index food however it is high in carbohydrates thus it cannot be consumed in a keto diet. Similarly is oatmeal, cannot be consumed in a keto diet.

Vegan diet

Buckwheat and oatmeal can be consumed in a vegan diet because they are plant-based. In addition to this, oatmeal and buckwheat milk are available in the market as an alternative to dairy milk. They are lactose-free which can also be consumed by lactose-intolerant people. 

Bodybuilding 

Buckwheat and oatmeal are ideal to be consumed in bodybuilding diets. Buckwheat is rich in complex carbohydrates and has a low glycemic index. This means that they do not cause an increased spike in blood sugar levels and insulin levels and are slowly digested. Oatmeal on the other hand has a high glycemic index which means that they cause a spike in sugar and insulin levels in the blood. Buckwheat is a better fit for bodybuilders as it is also richer in fibers. It is ideal to be associated with a protein like chicken, beef, or fish instead of rice. 

Weight Loss

Buckwheat is an ideal food to be consumed in weight loss diets. They are rich in proteins and fibers. The fiber content of buckwheat keeps the person fuller for longer durations. They are the best alternative for rice in cooking. 

Oatmeals are ideal to kickstart your day, they are rich in complex carbohydrates and fibers. Oatmeals are a good alternative for corn-based breakfast meals. 

Celiac disease

Buckwheat and oats are gluten-free foods that can be consumed by individuals who suffer from celiac disease. 

Health impacts

Digestive system

Buckwheat is rich in fibers which promotes a healthy gastrointestinal tract and physiology. In addition to this, Buckwheat consumption is associated with a reduction of inflammatory bowel diseases. (1) 

Oat consumption is associated with a healthier development of gut microflora. (2) 

Diabetes

Buckwheat consumption has been shown to reduce serum glucose levels and insulin spikes, in turn reducing the risk of developing type 2 diabetes. (3) 

Reduced serum glucose and cholesterol levels were observed in patients who suffered from uncontrolled type 2 diabetes. Meaning that oat is associated with controlling hypercholesterolemia and hyperglycemia. (4)  

Cardiovascular health

Buckwheat and oat consumption is associated with decreased levels of serum cholesterol and blood sugar levels which in turn decrease the risks of developing hypertension and cardiovascular diseases. (5)  

Cancer

A protein present in buckwheat has anti-tumor and apoptotic activity on cancer cells. (6)

Beta-glucans present in oats have anti-carcinogenic properties on lung cancer cells. (7) 

Summary

Buckwheat has a lower glycemic index and is richer in potassium, magnesium, copper, zinc, phosphorus, vitamins B2, B3, and B5. Whereas, oat is richer in iron, calcium, vitamin A and B1.
They have beneficial effects on overall health. Buckwheat is cheaper and better in bodybuilding diets. 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6597957/ 
  2. https://pubmed.ncbi.nlm.nih.gov/31638148/ 
  3. https://pubmed.ncbi.nlm.nih.gov/14640572/ 
  4. https://pubmed.ncbi.nlm.nih.gov/26690472/ 
  5. https://pubmed.ncbi.nlm.nih.gov/7840076/ 
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3100852/ 
  7. https://pubmed.ncbi.nlm.nih.gov/28756506/ 
Article author photo Jack  Yacoubian
Profession: Haigazian Medical University
Last updated: May 10, 2021

Infographic

Oatmeal vs Buckwheat 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
Contains more Iron +170.9%
Contains more Calcium +344.4%
Contains more Potassium +654.1%
Contains more Magnesium +788.5%
Contains more Copper +1566.7%
Contains more Zinc +287.1%
Contains more Phosphorus +350.6%
Contains less Sodium -98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +170.9%
Contains more Calcium +344.4%
Contains more Potassium +654.1%
Contains more Magnesium +788.5%
Contains more Copper +1566.7%
Contains more Zinc +287.1%
Contains more Phosphorus +350.6%
Contains less Sodium -98%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +46.7%
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +289%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +157.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +46.7%
Contains more Vitamin B2 +97.7%
Contains more Vitamin B3 +132.1%
Contains more Vitamin B5 +289%

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
27
Oatmeal
33
Buckwheat
Mineral Summary Score
44
Oatmeal
109
Buckwheat

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
14%
Oatmeal
80%
Buckwheat
Carbohydrates
12%
Oatmeal
72%
Buckwheat
Fats
6%
Oatmeal
16%
Buckwheat

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.
Oatmeal Buckwheat
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol 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
Oatmeal Buckwheat
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?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.515g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 25)
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.

All nutrients comparison - raw data values

Nutrient Oatmeal Buckwheat Opinion
Calories 68 343 Buckwheat
Protein 2.37 13.25 Buckwheat
Fats 1.36 3.4 Buckwheat
Vitamin C 0 0
Carbs 11.67 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 2.2 Oatmeal
Calcium 80 18 Oatmeal
Potassium 61 460 Buckwheat
Magnesium 26 231 Buckwheat
Sugar 0.46 Buckwheat
Fiber 1.7 10 Buckwheat
Copper 0.066 1.1 Buckwheat
Zinc 0.62 2.4 Buckwheat
Starch 10.37 Oatmeal
Phosphorus 77 347 Buckwheat
Sodium 49 1 Buckwheat
Vitamin A 433 0 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.101 Oatmeal
Vitamin B2 0.215 0.425 Buckwheat
Vitamin B3 3.025 7.02 Buckwheat
Vitamin B5 0.317 1.233 Buckwheat
Vitamin B6 0.29 0.21 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 44 30 Oatmeal
Trans Fat 0.003 Buckwheat
Saturated Fat 0.226 0.741 Oatmeal
Monounsaturated Fat 0.391 1.04 Buckwheat
Polyunsaturated fat 0.426 1.039 Buckwheat
Tryptophan 0.04 0.192 Buckwheat
Threonine 0.083 0.506 Buckwheat
Isoleucine 0.105 0.498 Buckwheat
Leucine 0.2 0.832 Buckwheat
Lysine 0.135 0.672 Buckwheat
Methionine 0.04 0.172 Buckwheat
Phenylalanine 0.13 0.52 Buckwheat
Valine 0.151 0.678 Buckwheat
Histidine 0.057 0.309 Buckwheat
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.