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  6. Flax seeds vs. Buckwheat

Flax seeds vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Buckwheat

  • Flax seeds are richer than Buckwheat in Vitamin B1, Copper, Fiber, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax seeds covers your daily Vitamin B1 needs 134% more than Buckwheat.
  • Flax seeds have 12 times more Selenium than Buckwheat. Flax seeds have 25.4µg of Selenium, while Buckwheat has 2.2µg.

Specific food types used in this comparison are Seeds, flaxseed and Buckwheat groats, roasted, cooked.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +668.6%
Contains more CalciumCalcium +3542.9%
Contains more PotassiumPotassium +823.9%
Contains more IronIron +616.3%
Contains more CopperCopper +735.6%
Contains more ZincZinc +611.5%
Contains more PhosphorusPhosphorus +817.1%
Contains more ManganeseManganese +515.9%
Contains more SeleniumSelenium +1054.5%
Contains less SodiumSodium -86.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +244.4%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +312.8%
Contains more Vitamin B3Vitamin B3 +227.7%
Contains more Vitamin B5Vitamin B5 +174.4%
Contains more Vitamin B6Vitamin B6 +514.3%
Contains more Vitamin KVitamin K +126.3%
Contains more FolateFolate +521.4%
Contains more CholineCholine +291.5%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +441.1%
Contains more FatsFats +6700%
Contains more CarbsCarbs +44.8%
Contains more OtherOther +762.8%
Contains more WaterWater +986.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +3903.7%
Contains more Poly. FatPolyunsaturated fat +15181.9%
Contains less Sat. FatSaturated Fat -96.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Buckwheat Opinion
Calories 534kcal 92kcal Flax seeds
Protein 18.29g 3.38g Flax seeds
Fats 42.16g 0.62g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 17.24g Buckwheat
Carbs 28.88g 19.94g Flax seeds
Magnesium 392mg 51mg Flax seeds
Calcium 255mg 7mg Flax seeds
Potassium 813mg 88mg Flax seeds
Iron 5.73mg 0.8mg Flax seeds
Sugar 1.55g 0.9g Buckwheat
Fiber 27.3g 2.7g Flax seeds
Copper 1.22mg 0.146mg Flax seeds
Zinc 4.34mg 0.61mg Flax seeds
Phosphorus 642mg 70mg Flax seeds
Sodium 30mg 4mg Buckwheat
Vitamin E 0.31mg 0.09mg Flax seeds
Manganese 2.482mg 0.403mg Flax seeds
Selenium 25.4µg 2.2µg Flax seeds
Vitamin B1 1.644mg 0.04mg Flax seeds
Vitamin B2 0.161mg 0.039mg Flax seeds
Vitamin B3 3.08mg 0.94mg Flax seeds
Vitamin B5 0.985mg 0.359mg Flax seeds
Vitamin B6 0.473mg 0.077mg Flax seeds
Vitamin K 4.3µg 1.9µg Flax seeds
Folate 87µg 14µg Flax seeds
Choline 78.7mg 20.1mg Flax seeds
Saturated Fat 3.663g 0.134g Buckwheat
Monounsaturated Fat 7.527g 0.188g Flax seeds
Polyunsaturated fat 28.73g 0.188g Flax seeds
Tryptophan 0.297mg 0.049mg Flax seeds
Threonine 0.766mg 0.129mg Flax seeds
Isoleucine 0.896mg 0.127mg Flax seeds
Leucine 1.235mg 0.212mg Flax seeds
Lysine 0.862mg 0.172mg Flax seeds
Methionine 0.37mg 0.044mg Flax seeds
Phenylalanine 0.957mg 0.133mg Flax seeds
Valine 1.072mg 0.173mg Flax seeds
Histidine 0.472mg 0.079mg Flax seeds
Fructose 0g 0.1g Buckwheat
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
8%
Buckwheat
Minerals Daily Need Coverage Score
191%
Flax seeds
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.529g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.