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Sunflower seed vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Buckwheat?

  • Buckwheat has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Sunflower seed.
  • Sunflower seed's daily need coverage for Vitamin E is 234% higher.
  • Sunflower seed has 37 times more Vitamin B1 than Buckwheat. Sunflower seed has 1.48mg of Vitamin B1, while Buckwheat has 0.04mg.

We used Seeds, sunflower seed kernels, dried and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Sunflower seed 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.
Contains more Calcium +1014.3%
Contains more Iron +556.3%
Contains more Magnesium +537.3%
Contains more Phosphorus +842.9%
Contains more Potassium +633%
Contains more Zinc +719.7%
Contains more Copper +1132.9%
Contains more Manganese +383.9%
Contains more Selenium +2309.1%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1014.3%
Contains more Iron +556.3%
Contains more Magnesium +537.3%
Contains more Phosphorus +842.9%
Contains more Potassium +633%
Contains more Zinc +719.7%
Contains more Copper +1132.9%
Contains more Manganese +383.9%
Contains more Selenium +2309.1%
Contains less Sodium -55.6%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3600%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +786.7%
Contains more Vitamin B5 +214.8%
Contains more Vitamin B6 +1646.8%
Contains more Folate +1521.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 A +∞%
Contains more Vitamin E +38977.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3600%
Contains more Vitamin B2 +810.3%
Contains more Vitamin B3 +786.7%
Contains more Vitamin B5 +214.8%
Contains more Vitamin B6 +1646.8%
Contains more Folate +1521.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +514.8%
Contains more Fats +8200%
Contains more Other +604.7%
Contains more Water +1498.9%
Equal in Carbs - 19.94
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +514.8%
Contains more Fats +8200%
Contains more Other +604.7%
Contains more Water +1498.9%
Equal in Carbs - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9755.3%
Contains more Polyunsaturated fat +12206.9%
Contains less Saturated Fat -97%
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +9755.3%
Contains more Polyunsaturated fat +12206.9%
Contains less Saturated Fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +525%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 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 +525%
Contains more Glucose +∞%
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.
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

All nutrients comparison - raw data values

Nutrient Sunflower seed Buckwheat Opinion
Net carbs 11.4g 17.24g Buckwheat
Protein 20.78g 3.38g Sunflower seed
Fats 51.46g 0.62g Sunflower seed
Carbs 20g 19.94g Sunflower seed
Calories 584kcal 92kcal Sunflower seed
Fructose 0.1g Buckwheat
Sugar 2.62g 0.9g Buckwheat
Fiber 8.6g 2.7g Sunflower seed
Calcium 78mg 7mg Sunflower seed
Iron 5.25mg 0.8mg Sunflower seed
Magnesium 325mg 51mg Sunflower seed
Phosphorus 660mg 70mg Sunflower seed
Potassium 645mg 88mg Sunflower seed
Sodium 9mg 4mg Buckwheat
Zinc 5mg 0.61mg Sunflower seed
Copper 1.8mg 0.146mg Sunflower seed
Manganese 1.95mg 0.403mg Sunflower seed
Selenium 53µg 2.2µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 0.09mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.04mg Sunflower seed
Vitamin B2 0.355mg 0.039mg Sunflower seed
Vitamin B3 8.335mg 0.94mg Sunflower seed
Vitamin B5 1.13mg 0.359mg Sunflower seed
Vitamin B6 1.345mg 0.077mg Sunflower seed
Folate 227µg 14µg Sunflower seed
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.348mg 0.049mg Sunflower seed
Threonine 0.928mg 0.129mg Sunflower seed
Isoleucine 1.139mg 0.127mg Sunflower seed
Leucine 1.659mg 0.212mg Sunflower seed
Lysine 0.937mg 0.172mg Sunflower seed
Methionine 0.494mg 0.044mg Sunflower seed
Phenylalanine 1.169mg 0.133mg Sunflower seed
Valine 1.315mg 0.173mg Sunflower seed
Histidine 0.632mg 0.079mg Sunflower seed
Saturated Fat 4.455g 0.134g Buckwheat
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 0.188g Sunflower seed
Polyunsaturated fat 23.137g 0.188g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
156%
Sunflower seed
8%
Buckwheat
Minerals Daily Need Coverage Score
207%
Sunflower seed
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 31)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $0.8)
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 - 1.72g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 4.321g)
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. 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/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.