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Sunflower seed vs Buckwheat - In-Depth Nutrition Comparison

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The main differences between Sunflower seed and Buckwheat

  • Sunflower seed is richer than Buckwheat in Vitamin B1, Vitamin B6, Selenium, Copper, Folate, Phosphorus, Iron, Manganese, Zinc, and Magnesium.
  • Daily need coverage for Vitamin B1 from Sunflower seed is 115% higher.
  • Sunflower seed contains 8 times more Folate than Buckwheat. Sunflower seed contains 227µg of Folate, while Buckwheat contains 30µg.

Food types used in this article are Seeds, sunflower seed kernels, dried and Buckwheat.

Infographic

Sunflower seed 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
:
Contains more Iron +138.6%
Contains more Calcium +333.3%
Contains more Potassium +40.2%
Contains more Magnesium +40.7%
Contains more Copper +63.6%
Contains more Zinc +108.3%
Contains more Phosphorus +90.2%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +138.6%
Contains more Calcium +333.3%
Contains more Potassium +40.2%
Contains more Magnesium +40.7%
Contains more Copper +63.6%
Contains more Zinc +108.3%
Contains more Phosphorus +90.2%
Contains less Sodium -88.9%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1365.3%
Contains more Vitamin B3 +18.7%
Contains more Vitamin B6 +540.5%
Contains more Folate +656.7%
Contains more Vitamin B2 +19.7%
Equal in Vitamin B5 - 1.233
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1365.3%
Contains more Vitamin B3 +18.7%
Contains more Vitamin B6 +540.5%
Contains more Folate +656.7%
Contains more Vitamin B2 +19.7%
Equal in Vitamin B5 - 1.233

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
156
Sunflower seed
33
Buckwheat
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
80%
Buckwheat
Carbohydrates
20%
Sunflower seed
72%
Buckwheat
Fats
238%
Sunflower seed
16%
Buckwheat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 34)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 3.714g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Sunflower seed Buckwheat Opinion
Calories 584 343 Sunflower seed
Protein 20.78 13.25 Sunflower seed
Fats 51.46 3.4 Sunflower seed
Vitamin C 1.4 0 Sunflower seed
Carbs 20 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 2.2 Sunflower seed
Calcium 78 18 Sunflower seed
Potassium 645 460 Sunflower seed
Magnesium 325 231 Sunflower seed
Sugar 2.62 Buckwheat
Fiber 8.6 10 Buckwheat
Copper 1.8 1.1 Sunflower seed
Zinc 5 2.4 Sunflower seed
Starch
Phosphorus 660 347 Sunflower seed
Sodium 9 1 Buckwheat
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.101 Sunflower seed
Vitamin B2 0.355 0.425 Buckwheat
Vitamin B3 8.335 7.02 Sunflower seed
Vitamin B5 1.13 1.233 Buckwheat
Vitamin B6 1.345 0.21 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 227 30 Sunflower seed
Trans Fat
Saturated Fat 4.455 0.741 Buckwheat
Monounsaturated Fat 18.528 1.04 Sunflower seed
Polyunsaturated fat 23.137 1.039 Sunflower seed
Tryptophan 0.348 0.192 Sunflower seed
Threonine 0.928 0.506 Sunflower seed
Isoleucine 1.139 0.498 Sunflower seed
Leucine 1.659 0.832 Sunflower seed
Lysine 0.937 0.672 Sunflower seed
Methionine 0.494 0.172 Sunflower seed
Phenylalanine 1.169 0.52 Sunflower seed
Valine 1.315 0.678 Sunflower seed
Histidine 0.632 0.309 Sunflower seed
Fructose

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.