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Flax vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between Flax and Buckwheat

  • Flax is richer than Buckwheat in Vitamin B1, Copper, Fiber, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily Vitamin B1 needs 134% more than Buckwheat.
  • Flax has 12 times more Selenium than Buckwheat. Flax has 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 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.
Flax
9
:
Contains more Calcium +3542.9%
Contains more Iron +616.3%
Contains more Magnesium +668.6%
Contains more Phosphorus +817.1%
Contains more Potassium +823.9%
Contains more Zinc +611.5%
Contains more Copper +735.6%
Contains more Manganese +515.9%
Contains more Selenium +1054.5%
Contains less Sodium -86.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +3542.9%
Contains more Iron +616.3%
Contains more Magnesium +668.6%
Contains more Phosphorus +817.1%
Contains more Potassium +823.9%
Contains more Zinc +611.5%
Contains more Copper +735.6%
Contains more Manganese +515.9%
Contains more Selenium +1054.5%
Contains less Sodium -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.
Flax
9
:
Contains more Vitamin E +244.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4010%
Contains more Vitamin B2 +312.8%
Contains more Vitamin B3 +227.7%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B6 +514.3%
Contains more Folate +521.4%
Contains more Vitamin K +126.3%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +244.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4010%
Contains more Vitamin B2 +312.8%
Contains more Vitamin B3 +227.7%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B6 +514.3%
Contains more Folate +521.4%
Contains more Vitamin K +126.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
4
:
Contains more Protein +441.1%
Contains more Fats +6700%
Contains more Carbs +44.8%
Contains more Other +762.8%
Contains more Water +986.6%
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 Protein +441.1%
Contains more Fats +6700%
Contains more Carbs +44.8%
Contains more Other +762.8%
Contains more Water +986.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
Contains more Monounsaturated Fat +3903.7%
Contains more Polyunsaturated fat +15181.9%
Contains less Saturated Fat -96.3%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +3903.7%
Contains more Polyunsaturated fat +15181.9%
Contains less Saturated Fat -96.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
2
:
Contains more Sucrose +187.5%
Contains more Glucose +100%
Contains more Fructose +∞%
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 Sucrose +187.5%
Contains more Glucose +100%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax 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 Buckwheat Opinion
Net carbs 1.58g 17.24g Buckwheat
Protein 18.29g 3.38g Flax
Fats 42.16g 0.62g Flax
Carbs 28.88g 19.94g Flax
Calories 534kcal 92kcal Flax
Fructose 0g 0.1g Buckwheat
Sugar 1.55g 0.9g Buckwheat
Fiber 27.3g 2.7g Flax
Calcium 255mg 7mg Flax
Iron 5.73mg 0.8mg Flax
Magnesium 392mg 51mg Flax
Phosphorus 642mg 70mg Flax
Potassium 813mg 88mg Flax
Sodium 30mg 4mg Buckwheat
Zinc 4.34mg 0.61mg Flax
Copper 1.22mg 0.146mg Flax
Manganese 2.482mg 0.403mg Flax
Selenium 25.4µg 2.2µg Flax
Vitamin E 0.31mg 0.09mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.04mg Flax
Vitamin B2 0.161mg 0.039mg Flax
Vitamin B3 3.08mg 0.94mg Flax
Vitamin B5 0.985mg 0.359mg Flax
Vitamin B6 0.473mg 0.077mg Flax
Folate 87µg 14µg Flax
Vitamin K 4.3µg 1.9µg Flax
Tryptophan 0.297mg 0.049mg Flax
Threonine 0.766mg 0.129mg Flax
Isoleucine 0.896mg 0.127mg Flax
Leucine 1.235mg 0.212mg Flax
Lysine 0.862mg 0.172mg Flax
Methionine 0.37mg 0.044mg Flax
Phenylalanine 0.957mg 0.133mg Flax
Valine 1.072mg 0.173mg Flax
Histidine 0.472mg 0.079mg Flax
Saturated Fat 3.663g 0.134g Buckwheat
Monounsaturated Fat 7.527g 0.188g Flax
Polyunsaturated fat 28.73g 0.188g Flax
Omega-6 - Eicosadienoic acid 0.007g 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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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
63%
Flax
8%
Buckwheat
Minerals Daily Need Coverage Score
191%
Flax
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.