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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' daily need coverage for fiber is 127% higher.
  • Chia seeds have 90 times more calcium than buckwheat. Chia seeds have 631mg of calcium, while buckwheat has 7mg.
  • Chia seeds have a lower glycemic index than buckwheat.

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% 0% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Buckwheat DV% diff.
Polyunsaturated fat 23.665g 0.188g 157%
Fiber 34.4g 2.7g 127%
Phosphorus 860mg 70mg 113%
Manganese 2.723mg 0.403mg 101%
Selenium 55.2µg 2.2µg 96%
Iron 7.72mg 0.8mg 87%
Copper 0.924mg 0.146mg 86%
Magnesium 335mg 51mg 68%
Calcium 631mg 7mg 62%
Vitamin B3 8.83mg 0.94mg 49%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 0.62g 46%
Zinc 4.58mg 0.61mg 36%
Protein 16.54g 3.38g 26%
Calories 486kcal 92kcal 20%
Saturated fat 3.33g 0.134g 15%
Vitamin B2 0.17mg 0.039mg 10%
Potassium 407mg 88mg 9%
Folate 49µg 14µg 9%
Carbs 42.12g 19.94g 7%
Vitamin B5 0.359mg 7%
Vitamin B6 0.077mg 6%
Monounsaturated fat 2.309g 0.188g 5%
Choline 20.1mg 4%
Vitamin E 0.5mg 0.09mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.9µg 2%
Sodium 16mg 4mg 1%
Net carbs 7.72g 17.24g N/A
Sugar 0.9g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.049mg 0%
Threonine 0.709mg 0.129mg 0%
Isoleucine 0.801mg 0.127mg 0%
Leucine 1.371mg 0.212mg 0%
Lysine 0.97mg 0.172mg 0%
Methionine 0.588mg 0.044mg 0%
Phenylalanine 1.016mg 0.133mg 0%
Valine 0.95mg 0.173mg 0%
Histidine 0.531mg 0.079mg 0%
Fructose 0.1g 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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%

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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.