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Rye vs Buckwheat - In-Depth Nutrition Comparison

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Significant differences between Rye and Buckwheat

  • Rye has more Manganese, Fiber, Vitamin B1, Selenium, Vitamin B6, and Iron, however Buckwheat is richer in Copper, Magnesium, Vitamin B3, and Vitamin B2.
  • Buckwheat covers your daily Copper needs 81% more than Rye.
  • Buckwheat has 3 times less Vitamin B1 than Rye. Rye has 0.316mg of Vitamin B1, while Buckwheat has 0.101mg.

Specific food types used in this comparison are Rye grain and Buckwheat.

Infographic

Rye 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
Rye
4
:
Contains more Calcium +33.3%
Contains more Iron +19.5%
Contains more Potassium +10.9%
Contains more Zinc +10.4%
Contains more Magnesium +110%
Contains less Sodium -50%
Contains more Copper +199.7%
Equal in Phosphorus - 347
Equal in Potassium - 460
Equal in Zinc - 2.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +33.3%
Contains more Iron +19.5%
Contains more Potassium +10.9%
Contains more Zinc +10.4%
Contains more Magnesium +110%
Contains less Sodium -50%
Contains more Copper +199.7%
Equal in Phosphorus - 347
Equal in Potassium - 460
Equal in Zinc - 2.4

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
Rye
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +212.9%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +40%
Contains more Folate +26.7%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +64.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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 A +∞%
Contains more Vitamin B1 +212.9%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +40%
Contains more Folate +26.7%
Contains more Vitamin B2 +69.3%
Contains more Vitamin B3 +64.4%

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

All nutrients comparison - raw data values

Nutrient Rye Buckwheat Opinion
Net carbs 60.76g 61.5g Buckwheat
Protein 10.34g 13.25g Buckwheat
Fats 1.63g 3.4g Buckwheat
Carbs 75.86g 71.5g Rye
Calories 338kcal 343kcal Buckwheat
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Buckwheat
Fiber 15.1g 10g Rye
Calcium 24mg 18mg Rye
Iron 2.63mg 2.2mg Rye
Magnesium 110mg 231mg Buckwheat
Phosphorus 332mg 347mg Buckwheat
Potassium 510mg 460mg Rye
Sodium 2mg 1mg Buckwheat
Zinc 2.65mg 2.4mg Rye
Copper 0.367mg 1.1mg Buckwheat
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.101mg Rye
Vitamin B2 0.251mg 0.425mg Buckwheat
Vitamin B3 4.27mg 7.02mg Buckwheat
Vitamin B5 1.456mg 1.233mg Rye
Vitamin B6 0.294mg 0.21mg Rye
Folate 38µg 30µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.192mg Buckwheat
Threonine 0.289mg 0.506mg Buckwheat
Isoleucine 0.208mg 0.498mg Buckwheat
Leucine 0.563mg 0.832mg Buckwheat
Lysine 0.286mg 0.672mg Buckwheat
Methionine 0.153mg 0.172mg Buckwheat
Phenylalanine 0.435mg 0.52mg Buckwheat
Valine 0.317mg 0.678mg Buckwheat
Histidine 0.189mg 0.309mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.197g 0.741g Rye
Monounsaturated Fat 0.208g 1.04g Buckwheat
Polyunsaturated fat 0.767g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36
Rye
33
Buckwheat
Mineral Summary Score
71
Rye
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
62%
Rye
80%
Buckwheat
Carbohydrates
76%
Rye
72%
Buckwheat
Fats
8%
Rye
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.544g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 20)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.