Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sunflower seeds
  5. Compare
  6. Sunflower seeds vs. Buckwheat

Sunflower seeds vs. Buckwheat — In-Depth Nutrition Comparison

Compare

What are the main differences between Sunflower seeds and Buckwheat?

  • Buckwheat has less Vitamin E, Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, and Folate than Sunflower seeds.
  • Sunflower seeds' daily need coverage for Vitamin E is 234% higher.
  • Sunflower seeds have 37 times more Vitamin B1 than Buckwheat. Sunflower seeds have 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 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +537.3%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +633%
Contains more IronIron +556.3%
Contains more CopperCopper +1132.9%
Contains more ZincZinc +719.7%
Contains more PhosphorusPhosphorus +842.9%
Contains more ManganeseManganese +383.9%
Contains more SeleniumSelenium +2309.1%
Contains less SodiumSodium -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.
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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +38977.8%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +810.3%
Contains more Vitamin B3Vitamin B3 +786.7%
Contains more Vitamin B5Vitamin B5 +214.8%
Contains more Vitamin B6Vitamin B6 +1646.8%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +174.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +514.8%
Contains more FatsFats +8200%
Contains more OtherOther +604.7%
Contains more WaterWater +1498.9%
~equal in Carbs ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +9755.3%
Contains more Poly. FatPolyunsaturated fat +12206.9%
Contains less Sat. FatSaturated Fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +525%
Contains more GlucoseGlucose +∞%
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.
Sunflower seeds 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 seeds Buckwheat Opinion
Calories 584kcal 92kcal Sunflower seeds
Protein 20.78g 3.38g Sunflower seeds
Fats 51.46g 0.62g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 17.24g Buckwheat
Carbs 20g 19.94g Sunflower seeds
Magnesium 325mg 51mg Sunflower seeds
Calcium 78mg 7mg Sunflower seeds
Potassium 645mg 88mg Sunflower seeds
Iron 5.25mg 0.8mg Sunflower seeds
Sugar 2.62g 0.9g Buckwheat
Fiber 8.6g 2.7g Sunflower seeds
Copper 1.8mg 0.146mg Sunflower seeds
Zinc 5mg 0.61mg Sunflower seeds
Phosphorus 660mg 70mg Sunflower seeds
Sodium 9mg 4mg Buckwheat
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.09mg Sunflower seeds
Manganese 1.95mg 0.403mg Sunflower seeds
Selenium 53µg 2.2µg Sunflower seeds
Vitamin B1 1.48mg 0.04mg Sunflower seeds
Vitamin B2 0.355mg 0.039mg Sunflower seeds
Vitamin B3 8.335mg 0.94mg Sunflower seeds
Vitamin B5 1.13mg 0.359mg Sunflower seeds
Vitamin B6 1.345mg 0.077mg Sunflower seeds
Vitamin K 0µg 1.9µg Buckwheat
Folate 227µg 14µg Sunflower seeds
Choline 55.1mg 20.1mg Sunflower seeds
Saturated Fat 4.455g 0.134g Buckwheat
Monounsaturated Fat 18.528g 0.188g Sunflower seeds
Polyunsaturated fat 23.137g 0.188g Sunflower seeds
Tryptophan 0.348mg 0.049mg Sunflower seeds
Threonine 0.928mg 0.129mg Sunflower seeds
Isoleucine 1.139mg 0.127mg Sunflower seeds
Leucine 1.659mg 0.212mg Sunflower seeds
Lysine 0.937mg 0.172mg Sunflower seeds
Methionine 0.494mg 0.044mg Sunflower seeds
Phenylalanine 1.169mg 0.133mg Sunflower seeds
Valine 1.315mg 0.173mg Sunflower seeds
Histidine 0.632mg 0.079mg Sunflower seeds
Fructose 0.1g Buckwheat
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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
146%
Sunflower seeds
8%
Buckwheat
Minerals Daily Need Coverage Score
207%
Sunflower seeds
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 31)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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 seeds - 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.