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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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.