Buckwheat vs. Quinoa — In-Depth Nutrition Comparison
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What are the differences between buckwheat and quinoa?
- Quinoa is richer than buckwheat in phosphorus, manganese, iron, folate, vitamin B1, vitamin B2, and copper.
- Quinoa's daily need coverage for phosphorus is 12% more.
We used Buckwheat groats, roasted, cooked and Quinoa, cooked types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -42.9% |
| Contains more MagnesiumMagnesium | +25.5% |
| Contains more CalciumCalcium | +142.9% |
| Contains more PotassiumPotassium | +95.5% |
| Contains more IronIron | +86.3% |
| Contains more CopperCopper | +31.5% |
| Contains more ZincZinc | +78.7% |
| Contains more PhosphorusPhosphorus | +117.1% |
| Contains more ManganeseManganese | +56.6% |
| Contains more SeleniumSelenium | +27.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B3Vitamin B3 | +128.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +167.5% |
| Contains more Vitamin B2Vitamin B2 | +182.1% |
| Contains more Vitamin B6Vitamin B6 | +59.7% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 70mg | 152mg | 12% |
| Manganese | 0.403mg | 0.631mg | 10% |
| Iron | 0.8mg | 1.49mg | 9% |
| Starch | 17.63g | 7% | |
| Vitamin B5 | 0.359mg | 7% | |
| Folate | 14µg | 42µg | 7% |
| Vitamin B1 | 0.04mg | 0.107mg | 6% |
| Polyunsaturated fat | 0.188g | 1.078g | 6% |
| Copper | 0.146mg | 0.192mg | 5% |
| Vitamin B2 | 0.039mg | 0.11mg | 5% |
| Zinc | 0.61mg | 1.09mg | 4% |
| Vitamin E | 0.09mg | 0.63mg | 4% |
| Vitamin B6 | 0.077mg | 0.123mg | 4% |
| Magnesium | 51mg | 64mg | 3% |
| Vitamin B3 | 0.94mg | 0.412mg | 3% |
| Protein | 3.38g | 4.4g | 2% |
| Fats | 0.62g | 1.92g | 2% |
| Potassium | 88mg | 172mg | 2% |
| Vitamin K | 1.9µg | 0µg | 2% |
| Calories | 92kcal | 120kcal | 1% |
| Calcium | 7mg | 17mg | 1% |
| Selenium | 2.2µg | 2.8µg | 1% |
| Choline | 20.1mg | 23mg | 1% |
| Monounsaturated fat | 0.188g | 0.528g | 1% |
| Protein per 100 calories | 3.7g | 3.7g | N/A |
| Calories per 10 g protein | 272kcal | 273kcal | N/A |
| Weight per 100 calories | 109g | 83g | N/A |
| Net carbs | 17.24g | 18.5g | N/A |
| Carbs | 19.94g | 21.3g | 0% |
| Sugar | 0.9g | 0.87g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Sodium | 4mg | 7mg | 0% |
| Saturated fat | 0.134g | 0.231g | 0% |
| Tryptophan | 0.049mg | 0.052mg | 0% |
| Threonine | 0.129mg | 0.131mg | 0% |
| Isoleucine | 0.127mg | 0.157mg | 0% |
| Leucine | 0.212mg | 0.261mg | 0% |
| Lysine | 0.172mg | 0.239mg | 0% |
| Methionine | 0.044mg | 0.096mg | 0% |
| Phenylalanine | 0.133mg | 0.185mg | 0% |
| Valine | 0.173mg | 0.185mg | 0% |
| Histidine | 0.079mg | 0.127mg | 0% |
| Fructose | 0.1g | 0% | |
| Omega-3 (DHA) | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.2% |
| Contains more FatsFats | +209.7% |
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42% |
| Contains more Mono. FatMonounsaturated fat | +180.9% |
| Contains more Poly. FatPolyunsaturated fat | +473.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
