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Oat vs Buckwheat - In-Depth Nutrition Comparison

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What are the main differences between Oat and Buckwheat?

  • Oat is richer in Manganese, Vitamin B1, Iron, Phosphorus, and Zinc, while Buckwheat is higher in Copper, Vitamin B3, Vitamin B2, Magnesium, and Vitamin B6.
  • Oat's daily need coverage for Manganese is 157% higher.
  • Buckwheat has 8 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Buckwheat has 0.101mg.

We used Oats and Buckwheat types in this comparison.

Infographic

Oat vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
4
:
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Equal in Potassium - 460
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +200%
Contains more Iron +114.5%
Contains more Phosphorus +50.7%
Contains more Zinc +65.4%
Contains more Magnesium +30.5%
Contains less Sodium -50%
Contains more Copper +75.7%
Equal in Potassium - 460

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
Oat
3
:
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B5 - 1.233
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin B1 +655.4%
Contains more Folate +86.7%
Contains more Vitamin B2 +205.8%
Contains more Vitamin B3 +630.5%
Contains more Vitamin B6 +76.5%
Equal in Vitamin B5 - 1.233

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.
Oat Buckwheat
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Buckwheat Opinion
Net carbs 55.67g 61.5g Buckwheat
Protein 16.89g 13.25g Oat
Fats 6.9g 3.4g Oat
Carbs 66.27g 71.5g Buckwheat
Calories 389kcal 343kcal Oat
Starch g g
Fructose g g
Sugar g g
Fiber 10.6g 10g Oat
Calcium 54mg 18mg Oat
Iron 4.72mg 2.2mg Oat
Magnesium 177mg 231mg Buckwheat
Phosphorus 523mg 347mg Oat
Potassium 429mg 460mg Buckwheat
Sodium 2mg 1mg Buckwheat
Zinc 3.97mg 2.4mg Oat
Copper 0.626mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 0.101mg Oat
Vitamin B2 0.139mg 0.425mg Buckwheat
Vitamin B3 0.961mg 7.02mg Buckwheat
Vitamin B5 1.349mg 1.233mg Oat
Vitamin B6 0.119mg 0.21mg Buckwheat
Folate 56µg 30µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.234mg 0.192mg Oat
Threonine 0.575mg 0.506mg Oat
Isoleucine 0.694mg 0.498mg Oat
Leucine 1.284mg 0.832mg Oat
Lysine 0.701mg 0.672mg Oat
Methionine 0.312mg 0.172mg Oat
Phenylalanine 0.895mg 0.52mg Oat
Valine 0.937mg 0.678mg Oat
Histidine 0.405mg 0.309mg Oat
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 0.741g Buckwheat
Monounsaturated Fat 2.178g 1.04g Oat
Polyunsaturated fat 2.535g 1.039g Oat

Which food is preferable for your diet?

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

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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
Oat
33
Buckwheat
Mineral Summary Score
112
Oat
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
101%
Oat
80%
Buckwheat
Carbohydrates
66%
Oat
72%
Buckwheat
Fats
32%
Oat
16%
Buckwheat

Comparison summary

Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.476g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.