Buckwheat vs Chia Seeds: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Buckwheat - calories, kcal, weight, nutrition
Chia seeds - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Buckwheat

At first glance, you can see that in buckwheat is less calories than in chia seeds.

Buckwheat has 343 kcal per 100g and chia seeds 486 kcal per 100g so it is pretty easy to calculate that the difference is about 42%.

In buckwheat and in chia seeds most calories came from carbs.

See tables below to compare buckwheat with chia seeds in details.

Fact 2: Buckwheat And Chia seeds Nutrition Difference

Chia seeds vs Buckwheat: Vitamins and Minerals Comparison

per 100gBuckwheatChia seeds
Calories343 486
Carbohydrates71.5 g42.12 g
Fat3.4 g30.74 g
Dietary fiber10 g34.4 g
Protein13.25 g16.54 g
Calcium18 mg631 mg
Iron2.2 mg7.72 mg
Magnessium231 mg335 mg
Phosphorus347 mg860 mg
Potassium460 mg407 mg
Sodium1 mg16 mg
Zink2.4 mg4.58 mg
Vitaminium B1 (Thiamine)0.101 mg0.62 mg
Vitaminium B2 (riboflavin)0.425 mg0.17 mg
Vitaminium B3 (Niacin)7.02 mg8.83 mg
Vitaminium B9 (Folic acid)30 mg49 mg

Less protein in buckwheat

It is aslo easy to see see that in buckwheat is less protein than in chia seeds.

There is 16.54g per 100g of chia seeds and 13.25g per 100g of buckwheat so using simple math we can see that difference is about 25%.

More carbohydrates in buckwheat

In buckwheat is more carbohydrates than in chia seeds.

There is 42.12g/100g of carbohydrates in chia seeds and 71.5g/100g in buckwheat so let me do the math for you again - difference is about 70%.

Less fat in buckwheat

In buckwheat is less fats than in chia seeds.

The tables above show us that there is 30.74g/100g of fats in chia seeds and 3.4g/100g in buckwheat. In this case difference is about 804%.


  • Calories343
  • Carbohydrates71.5 g
  • Fat3.4 g
  • Dietary fiber10 g
  • Protein13.25 g
Buckwheat calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 77% CARBS.
  • 14% PROTEIN
  • 8% FAT

Chia seeds

  • Calories486
  • Carbohydrates42.12 g
  • Fat30.74 g
  • Dietary fiber34.4 g
  • Protein16.54 g
Chia seeds calories per:
100g | ounce | tablespoon | teaspoon | cup | half cup

Calories source

  • 33% CARBS
  • 13% PROTEIN
  • 54% FAT

Vitamins: chia seeds vs buckwheat

Minerals: buckwheat vs chia seeds

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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