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Flax vs Buckwheat - In-Depth Nutrition Comparison

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How are Flax and Buckwheat different?

  • Flax is richer in Vitamin B1, Fiber, Manganese, Iron, Phosphorus, Magnesium, Selenium, and Calcium, while Buckwheat is higher in Vitamin B3, and Vitamin B2.
  • Flax covers your daily need of Vitamin B1 129% more than Buckwheat.
  • Flax contains 14 times more Calcium than Buckwheat. Flax contains 255mg of Calcium, while Buckwheat contains 18mg.

Seeds, flaxseed and Buckwheat types were used in this article.

Infographic

Flax 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
Flax
7
:
Contains more Calcium +1316.7%
Contains more Iron +160.5%
Contains more Magnesium +69.7%
Contains more Phosphorus +85%
Contains more Potassium +76.7%
Contains more Zinc +80.8%
Contains more Copper +10.9%
Contains less Sodium -96.7%
Equal in Copper - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +1316.7%
Contains more Iron +160.5%
Contains more Magnesium +69.7%
Contains more Phosphorus +85%
Contains more Potassium +76.7%
Contains more Zinc +80.8%
Contains more Copper +10.9%
Contains less Sodium -96.7%
Equal in Copper - 1.1

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
Flax
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1527.7%
Contains more Vitamin B6 +125.2%
Contains more Folate +190%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B5 +25.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 C +∞%
Contains more Vitamin B1 +1527.7%
Contains more Vitamin B6 +125.2%
Contains more Folate +190%
Contains more Vitamin B2 +164%
Contains more Vitamin B3 +127.9%
Contains more Vitamin B5 +25.2%

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.
Flax Buckwheat
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Buckwheat Opinion
Net carbs 1.58g 61.5g Buckwheat
Protein 18.29g 13.25g Flax
Fats 42.16g 3.4g Flax
Carbs 28.88g 71.5g Buckwheat
Calories 534kcal 343kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Buckwheat
Fiber 27.3g 10g Flax
Calcium 255mg 18mg Flax
Iron 5.73mg 2.2mg Flax
Magnesium 392mg 231mg Flax
Phosphorus 642mg 347mg Flax
Potassium 813mg 460mg Flax
Sodium 30mg 1mg Buckwheat
Zinc 4.34mg 2.4mg Flax
Copper 1.22mg 1.1mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.101mg Flax
Vitamin B2 0.161mg 0.425mg Buckwheat
Vitamin B3 3.08mg 7.02mg Buckwheat
Vitamin B5 0.985mg 1.233mg Buckwheat
Vitamin B6 0.473mg 0.21mg Flax
Folate 87µg 30µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.192mg Flax
Threonine 0.766mg 0.506mg Flax
Isoleucine 0.896mg 0.498mg Flax
Leucine 1.235mg 0.832mg Flax
Lysine 0.862mg 0.672mg Flax
Methionine 0.37mg 0.172mg Flax
Phenylalanine 0.957mg 0.52mg Flax
Valine 1.072mg 0.678mg Flax
Histidine 0.472mg 0.309mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.741g Buckwheat
Monounsaturated Fat 7.527g 1.04g Flax
Polyunsaturated fat 28.73g 1.039g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63
Flax
33
Buckwheat
Mineral Summary Score
181
Flax
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
110%
Flax
80%
Buckwheat
Carbohydrates
29%
Flax
72%
Buckwheat
Fats
195%
Flax
16%
Buckwheat

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 2.922g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 54)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.