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

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

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.
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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Buckwheat Opinion
Net carbs 7.72g 61.5g Buckwheat
Protein 16.54g 13.25g Seed
Fats 30.74g 3.4g Seed
Carbs 42.12g 71.5g Buckwheat
Calories 486kcal 343kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g 10g Seed
Calcium 631mg 18mg Seed
Iron 7.72mg 2.2mg Seed
Magnesium 335mg 231mg Seed
Phosphorus 860mg 347mg Seed
Potassium 407mg 460mg Buckwheat
Sodium 16mg 1mg Buckwheat
Zinc 4.58mg 2.4mg Seed
Copper 0.924mg 1.1mg Buckwheat
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Buckwheat
Vitamin D µg 0µg Buckwheat
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.101mg Seed
Vitamin B2 0.17mg 0.425mg Buckwheat
Vitamin B3 8.83mg 7.02mg Seed
Vitamin B5 mg 1.233mg Buckwheat
Vitamin B6 mg 0.21mg Buckwheat
Folate 49µg 30µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.192mg Seed
Threonine 0.709mg 0.506mg Seed
Isoleucine 0.801mg 0.498mg Seed
Leucine 1.371mg 0.832mg Seed
Lysine 0.97mg 0.672mg Seed
Methionine 0.588mg 0.172mg Seed
Phenylalanine 1.016mg 0.52mg Seed
Valine 0.95mg 0.678mg Seed
Histidine 0.531mg 0.309mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Buckwheat
Saturated Fat 3.33g 0.741g Buckwheat
Monounsaturated Fat 2.309g 1.04g Seed
Polyunsaturated fat 23.665g 1.039g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
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 food.
Protein
99%
Seed
80%
Buckwheat
Carbohydrates
42%
Seed
72%
Buckwheat
Fats
142%
Seed
16%
Buckwheat

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.