Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Sunflower seed vs Buckwheat - In-Depth Nutrition Comparison

Compare

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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +333.3%
Contains more Iron +138.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +90.2%
Contains more Potassium +40.2%
Contains more Zinc +108.3%
Contains more Copper +63.6%
Contains less Sodium -88.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +333.3%
Contains more Iron +138.6%
Contains more Magnesium +40.7%
Contains more Phosphorus +90.2%
Contains more Potassium +40.2%
Contains more Zinc +108.3%
Contains more Copper +63.6%
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 A +∞%
Contains more Vitamin C +∞%
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 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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Buckwheat Opinion
Net carbs 11.4g 61.5g Buckwheat
Protein 20.78g 13.25g Sunflower seed
Fats 51.46g 3.4g Sunflower seed
Carbs 20g 71.5g Buckwheat
Calories 584kcal 343kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Buckwheat
Fiber 8.6g 10g Buckwheat
Calcium 78mg 18mg Sunflower seed
Iron 5.25mg 2.2mg Sunflower seed
Magnesium 325mg 231mg Sunflower seed
Phosphorus 660mg 347mg Sunflower seed
Potassium 645mg 460mg Sunflower seed
Sodium 9mg 1mg Buckwheat
Zinc 5mg 2.4mg Sunflower seed
Copper 1.8mg 1.1mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 0.101mg Sunflower seed
Vitamin B2 0.355mg 0.425mg Buckwheat
Vitamin B3 8.335mg 7.02mg Sunflower seed
Vitamin B5 1.13mg 1.233mg Buckwheat
Vitamin B6 1.345mg 0.21mg Sunflower seed
Folate 227µg 30µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.192mg Sunflower seed
Threonine 0.928mg 0.506mg Sunflower seed
Isoleucine 1.139mg 0.498mg Sunflower seed
Leucine 1.659mg 0.832mg Sunflower seed
Lysine 0.937mg 0.672mg Sunflower seed
Methionine 0.494mg 0.172mg Sunflower seed
Phenylalanine 1.169mg 0.52mg Sunflower seed
Valine 1.315mg 0.678mg Sunflower seed
Histidine 0.632mg 0.309mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 0.741g Buckwheat
Monounsaturated Fat 18.528g 1.04g Sunflower seed
Polyunsaturated fat 23.137g 1.039g 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

People also compare

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

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)

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.