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  6. Quinoa vs. Buckwheat groats, roasted, dry

Quinoa vs. Buckwheat groats, roasted, dry — In-Depth Nutrition Comparison

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What are the main differences between quinoa and buckwheat groats, roasted, dry?

  • Buckwheat groats, roasted, dry has more copper, manganese, magnesium, fiber, vitamin B3, phosphorus, vitamin B6, vitamin B2, iron, and zinc than quinoa.
  • Buckwheat groats, roasted, dry's daily need coverage for copper is 48% higher.

We used Quinoa, cooked and Buckwheat groats, roasted, dry types in this comparison.

Infographic

Quinoa vs Buckwheat groats, roasted, dry 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.
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 158% 5.1% 28% 93% 208% 66% 137% 1.4% 211% 46%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +245.3%
Contains more PotassiumPotassium +86%
Contains more IronIron +65.8%
Contains more CopperCopper +225%
Contains more ZincZinc +122%
Contains more PhosphorusPhosphorus +109.9%
Contains more ManganeseManganese +156.4%
Contains more SeleniumSelenium +200%
~equal in Calcium ~17mg

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.
Quinoa
Quinoa
1
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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% 0% 0% 56% 63% 96% 74% 81% 0% 0% 32% 30%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +1146.4%
Contains more Vitamin B6Vitamin B6 +187%
Contains more CholineCholine +135.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Quinoa Buckwheat groats, roasted, dry DV% diff.
Copper 0.192mg 0.624mg 48%
Manganese 0.631mg 1.618mg 43%
Magnesium 64mg 221mg 37%
Vitamin B3 0.412mg 5.135mg 30%
Fiber 2.8g 10.3g 30%
Vitamin B5 1.233mg 25%
Phosphorus 152mg 319mg 24%
Vitamin B6 0.123mg 0.353mg 18%
Carbs 21.3g 74.95g 18%
Methionine 0.096mg 153mg 15%
Protein 4.4g 11.73g 15%
Iron 1.49mg 2.47mg 12%
Vitamin B2 0.11mg 0.271mg 12%
Zinc 1.09mg 2.42mg 12%
Calories 120kcal 346kcal 11%
Selenium 2.8µg 8.4µg 10%
Vitamin B1 0.107mg 0.224mg 10%
Starch 17.63g 7%
Choline 23mg 54.2mg 6%
Vitamin E 0.63mg 4%
Potassium 172mg 320mg 4%
Saturated fat 0.231g 0.591g 2%
Polyunsaturated fat 1.078g 0.828g 2%
Monounsaturated fat 0.528g 0.828g 1%
Fats 1.92g 2.71g 1%
Net carbs 18.5g 64.65g N/A
Calcium 17mg 17mg 0%
Sugar 0.87g N/A
Sodium 7mg 11mg 0%
Folate 42µg 42µg 0%
Tryptophan 0.052mg 0.17mg 0%
Threonine 0.131mg 0.448mg 0%
Isoleucine 0.157mg 0.441mg 0%
Leucine 0.261mg 0.736mg 0%
Lysine 0.239mg 0.595mg 0%
Phenylalanine 0.185mg 0.461mg 0%
Valine 0.185mg 0.6mg 0%
Histidine 0.127mg 0.273mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
12% 3% 75% 8% 2%
Protein: 11.73 g
Fats: 2.71 g
Carbs: 74.95 g
Water: 8.41 g
Other: 2.2 g
Contains more WaterWater +751.5%
Contains more ProteinProtein +166.6%
Contains more FatsFats +41.1%
Contains more CarbsCarbs +251.9%
Contains more OtherOther +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
26% 37% 37%
Saturated fat: Sat. Fat 0.591 g
Monounsaturated fat: Mono. Fat 0.828 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Poly. FatPolyunsaturated fat +30.2%
Contains more Mono. FatMonounsaturated fat +56.8%

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Buckwheat groats, roasted, dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170685/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.