Oats vs. Buckwheat — In-Depth Nutrition Comparison

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How are oats and buckwheat different?

Oats are higher than buckwheat in manganese, phosphorus, vitamin B1, copper, iron, protein, fiber, zinc, magnesium, and vitamin B5.
Oats cover your daily need for manganese 196% more than buckwheat.
Oats contain 19 times more vitamin B1 than buckwheat. Oats contain 0.763mg of vitamin B1, while buckwheat contains 0.04mg.

Oats and Buckwheat groats, roasted, cooked types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Buckwheat

Contains more MagnesiumMagnesium	+247.1%
Contains more CalciumCalcium	+671.4%
Contains more PotassiumPotassium	+387.5%
Contains more IronIron	+490%
Contains more CopperCopper	+328.8%
Contains more ZincZinc	+550.8%
Contains more PhosphorusPhosphorus	+647.1%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+1119.9%

Contains more SeleniumSelenium

+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Buckwheat

Contains more Vitamin B1Vitamin B1	+1807.5%
Contains more Vitamin B2Vitamin B2	+256.4%
Contains more Vitamin B5Vitamin B5	+275.8%
Contains more Vitamin B6Vitamin B6	+54.5%
Contains more FolateFolate	+300%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.94mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.403mg	196%
Phosphorus	523mg	70mg	65%
Vitamin B1	0.763mg	0.04mg	60%
Copper	0.626mg	0.146mg	53%
Iron	4.72mg	0.8mg	49%
Fiber	10.6g	2.7g	32%
Zinc	3.97mg	0.61mg	31%
Magnesium	177mg	51mg	30%
Protein	16.89g	3.38g	27%
Vitamin B5	1.349mg	0.359mg	20%
Polyunsaturated fat	2.535g	0.188g	16%
Calories	389kcal	92kcal	15%
Carbs	66.27g	19.94g	15%
Folate	56µg	14µg	11%
Fats	6.9g	0.62g	10%
Potassium	429mg	88mg	10%
Vitamin B2	0.139mg	0.039mg	8%
Calcium	54mg	7mg	5%
Saturated fat	1.217g	0.134g	5%
Monounsaturated fat	2.178g	0.188g	5%
Selenium		2.2µg	4%
Choline		20.1mg	4%
Vitamin B6	0.119mg	0.077mg	3%
Vitamin K		1.9µg	2%
Vitamin E		0.09mg	1%
Protein per 100 calories	4.3g	3.7g	N/A
Calories per 10 g protein	230kcal	272kcal	N/A
Weight per 100 calories	26g	109g	N/A
Unsaturated / Saturated Fat ratio	3.9	2.8	N/A
Net carbs	55.67g	17.24g	N/A
Sugar		0.9g	N/A
Sodium	2mg	4mg	0%
Vitamin B3	0.961mg	0.94mg	0%
Tryptophan	0.234mg	0.049mg	0%
Threonine	0.575mg	0.129mg	0%
Isoleucine	0.694mg	0.127mg	0%
Leucine	1.284mg	0.212mg	0%
Lysine	0.701mg	0.172mg	0%
Methionine	0.312mg	0.044mg	0%
Phenylalanine	0.895mg	0.133mg	0%
Valine	0.937mg	0.173mg	0%
Histidine	0.405mg	0.079mg	0%
Fructose		0.1g	0%