Buckwheat vs Oats - Health impact and Nutrition Comparison

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, ideal for people who have type 2 diabetes.

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, and it has 343 calories per 100g.

However, there is an important note to consider here: oatmeal has 85% of its weight as water because it is in a cooked and processed form. In contrast, buckwheat that is considered 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. In contrast, oatmeal contains 12g of carbohydrate, 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 vitamins B2 and B3 requirement.

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.

Oatmeal

6

Buckwheat

4

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+550%
Contains more Vitamin B2Vitamin B2	+451.3%
Contains more Vitamin B3Vitamin B3	+221.8%
Contains more Vitamin B6Vitamin B6	+276.6%
Contains more FolateFolate	+214.3%

Contains more Vitamin EVitamin E	+28.6%
Contains more Vitamin B5Vitamin B5	+13.2%
Contains more Vitamin KVitamin K	+375%
Contains more CholineCholine	+327.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

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.

Oatmeal

4

Buckwheat

4

Contains more CalciumCalcium	+1042.9%
Contains more IronIron	+645%
Contains more ManganeseManganese	+38.5%
Contains more SeleniumSelenium	+127.3%

Contains more MagnesiumMagnesium	+96.2%
Contains more PotassiumPotassium	+44.3%
Contains more CopperCopper	+121.2%
Contains less SodiumSodium	-91.8%

~equal in Zinc ~0.61mg

~equal in Phosphorus ~70mg

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 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. On the other hand, Oatmeal 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 excellent 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 for kickstarting your day; they are rich in complex carbohydrates and fibers. Oatmeals are an excellent alternative for corn-based breakfast meals.

Celiac disease

Section reviewed by gastroenterologist Arpi Gasparyan

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

Digestive system

Section reviewed by gastroenterologist Arpi Gasparyan

Oats and buckwheat are both high in fiber. Dietary fiber has been shown to reduce the risk of GERD, duodenal ulcers, diverticulitis, hemorrhoids, and colon cancer while also alleviating chronic constipation symptoms. (1) (2) (3).

Oats are one of the primary beta-glucan sources, a dietary fiber beneficially affecting gut microbiota, leading to normal gut functioning and decreasing inflammation and colon cancer risk. (4).

Diabetes

Buckwheat consumption has been shown to reduce serum glucose levels and insulin spikes, reducing the risk of developing type 2 diabetes. (5)

Reduced serum glucose and cholesterol levels were observed in patients who had uncontrolled type 2 diabetes. Meaning that oat is associated with controlling hypercholesterolemia and hyperglycemia. (6)

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Oats are a great source of nutrition as they contain a type of soluble fiber called beta-glucans, which are known to reduce LDL (“bad” cholesterol) levels. Oats also contain a group of antioxidants called avenanthramides, which have anti-inflammatory and anti-atherosclerotic effects. Additionally, oats are a good source of magnesium, a mineral that plays an important role in regulating blood pressure (7, 8, 9, 10).

Buckwheat is also high in fiber, including both soluble and insoluble types. Similar to oats, the soluble fiber in buckwheat can help lower LDL cholesterol levels. Additionally, buckwheat contains flavonoids like rutin, which have antioxidant properties and may help reduce the risk of heart disease by preventing the formation of blood clots and improving circulation. Buckwheat is also a good source of magnesium and potassium, both of which are important for heart health (11).

As a result, in terms of cardiovascular health, both buckwheat and oats can be beneficial when included as part of a balanced diet. They can help lower cholesterol levels, regulate blood pressure, and reduce inflammation, which ultimately contributes to reducing cardiovascular risk (the risk of myocardial infarction, stroke, and death from cardiovascular disease) (12).

Cancer

A protein present in buckwheat has anti-tumor and apoptotic activity on cancer cells. (13)

Beta-glucans present in oats have anti-carcinogenic properties on lung cancer cells. (14)