Buckwheat vs. Quinoa — In-Depth Nutrition Comparison
Compare
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.
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 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
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 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% |
| Contains more OtherOther | +79.1% |
~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
