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  6. Chia seeds vs. Buckwheat

Chia seeds vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Chia seeds and Buckwheat?

  • Buckwheat has less Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds's daily need coverage for Fiber is 127% higher.
  • Chia seeds has 90 times more Calcium than Buckwheat. Chia seeds has 631mg of Calcium, while Buckwheat has 7mg.

We used Seeds, chia seeds, dried and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Chia seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +556.9%
Contains more CalciumCalcium +8914.3%
Contains more PotassiumPotassium +362.5%
Contains more IronIron +865%
Contains more CopperCopper +532.9%
Contains more ZincZinc +650.8%
Contains more PhosphorusPhosphorus +1128.6%
Contains more ManganeseManganese +575.7%
Contains more SeleniumSelenium +2409.1%
Contains less SodiumSodium -75%

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.
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +335.9%
Contains more Vitamin B3Vitamin B3 +839.4%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +389.3%
Contains more FatsFats +4858.1%
Contains more CarbsCarbs +111.2%
Contains more OtherOther +1016.3%
Contains more WaterWater +1204%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated Fat +1128.2%
Contains more Poly. FatPolyunsaturated fat +12487.8%
Contains less Sat. FatSaturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Buckwheat
Lower in Sugar ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Buckwheat Opinion
Calories 486kcal 92kcal Chia seeds
Protein 16.54g 3.38g Chia seeds
Fats 30.74g 0.62g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 17.24g Buckwheat
Carbs 42.12g 19.94g Chia seeds
Magnesium 335mg 51mg Chia seeds
Calcium 631mg 7mg Chia seeds
Potassium 407mg 88mg Chia seeds
Iron 7.72mg 0.8mg Chia seeds
Sugar 0.9g Chia seeds
Fiber 34.4g 2.7g Chia seeds
Copper 0.924mg 0.146mg Chia seeds
Zinc 4.58mg 0.61mg Chia seeds
Phosphorus 860mg 70mg Chia seeds
Sodium 16mg 4mg Buckwheat
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.09mg Chia seeds
Manganese 2.723mg 0.403mg Chia seeds
Selenium 55.2µg 2.2µg Chia seeds
Vitamin B1 0.62mg 0.04mg Chia seeds
Vitamin B2 0.17mg 0.039mg Chia seeds
Vitamin B3 8.83mg 0.94mg Chia seeds
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg Buckwheat
Vitamin K 1.9µg Buckwheat
Folate 49µg 14µg Chia seeds
Trans Fat 0.14g Buckwheat
Choline 20.1mg Buckwheat
Saturated Fat 3.33g 0.134g Buckwheat
Monounsaturated Fat 2.309g 0.188g Chia seeds
Polyunsaturated fat 23.665g 0.188g Chia seeds
Tryptophan 0.436mg 0.049mg Chia seeds
Threonine 0.709mg 0.129mg Chia seeds
Isoleucine 0.801mg 0.127mg Chia seeds
Leucine 1.371mg 0.212mg Chia seeds
Lysine 0.97mg 0.172mg Chia seeds
Methionine 0.588mg 0.044mg Chia seeds
Phenylalanine 1.016mg 0.133mg Chia seeds
Valine 0.95mg 0.173mg Chia seeds
Histidine 0.531mg 0.079mg Chia seeds
Fructose 0.1g Buckwheat
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
8%
Buckwheat
Minerals Daily Need Coverage Score
221%
Chia seeds
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 36)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.196g)
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

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.