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Seed vs Buckwheat - In-Depth Nutrition Comparison

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The main differences between Seed and Buckwheat

  • Seed is richer in Fiber, Selenium, Phosphorus, Iron, Manganese, Calcium, Vitamin B1, Magnesium and Zinc, yet Buckwheat is richer in Vitamin B2.
  • Daily need coverage for Fiber from Seed is 98% higher.
  • Seed contains 35 times more Calcium than Buckwheat. Seed contains 631mg of Calcium, while Buckwheat contains 18mg.

Food types used in this article are Seeds, chia seeds, dried and Buckwheat.

Infographic

Seed 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
Seed
5
:
Contains more Iron +250.9%
Contains more Calcium +3405.6%
Contains more Magnesium +45%
Contains more Zinc +90.8%
Contains more Phosphorus +147.8%
Contains more Potassium +13%
Contains more Copper +19%
Contains less Sodium -93.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +250.9%
Contains more Calcium +3405.6%
Contains more Magnesium +45%
Contains more Zinc +90.8%
Contains more Phosphorus +147.8%
Contains more Potassium +13%
Contains more Copper +19%
Contains less Sodium -93.8%

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
Seed
6
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +513.9%
Contains more Vitamin B3 +25.8%
Contains more Folate +63.3%
Contains more Vitamin B2 +150%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +513.9%
Contains more Vitamin B3 +25.8%
Contains more Folate +63.3%
Contains more Vitamin B2 +150%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Seed
33
Buckwheat
Mineral Summary Score
195
Seed
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 the food
Protein
99%
Seed
80%
Buckwheat
Carbohydrates
42%
Seed
72%
Buckwheat
Fats
142%
Seed
16%
Buckwheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Buckwheat
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed 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 glycemic index?
Seed
Seed is lower in glycemic index (difference - 39)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.589g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Buckwheat Opinion
Calories 486 343 Seed
Protein 16.54 13.25 Seed
Fats 30.74 3.4 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 Buckwheat
Iron 7.72 2.2 Seed
Calcium 631 18 Seed
Potassium 407 460 Buckwheat
Magnesium 335 231 Seed
Sugars
Fiber 34.4 10 Seed
Copper 0.924 1.1 Buckwheat
Zinc 4.58 2.4 Seed
Starch
Phosphorus 860 347 Seed
Sodium 16 1 Buckwheat
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Buckwheat
Vitamin B1 0.62 0.101 Seed
Vitamin B2 0.17 0.425 Buckwheat
Vitamin B3 8.83 7.02 Seed
Vitamin B5 1.233 Buckwheat
Vitamin B6 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K
Folate 49 30 Seed
Trans Fat 0.14 Buckwheat
Saturated Fat 3.33 0.741 Buckwheat
Monounsaturated Fat 2.309 1.04 Seed
Polyunsaturated fat 23.665 1.039 Seed
Tryptophan 0.436 0.192 Seed
Threonine 0.709 0.506 Seed
Isoleucine 0.801 0.498 Seed
Leucine 1.371 0.832 Seed
Lysine 0.97 0.672 Seed
Methionine 0.588 0.172 Seed
Phenylalanine 1.016 0.52 Seed
Valine 0.95 0.678 Seed
Histidine 0.531 0.309 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.