Buckwheat vs Chia Seeds: Nutrition & Calories Compare



Buckwheat - calories, kcal, weight, nutrition
Buckwheat - calories, kcal, weight, nutrition

Buckwheat vs Chia seeds
Nutrition Facts

Buckwheat
Serving size:
  change
handful (50g)tablespoon (15g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Chia Seeds
Serving size:
  change
tablespoon (15g)teaspoon (5g)cup (172g)half cup (86g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 3

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Buckwheat vs Chia Seeds 100g Compare


per 100gBuckwheatChia seeds
Calories343 486
Carbohydrates71.13 g42.12 g
Fat3.04 g30.74 g
Saturated fat0.2 g3.33 g
Dietary fiber4.05 g34.4 g
Protein11.07 g16.54 g
Water12.95 g5.8 g
Calcium13.64 mg631 mg
Iron2.444 mg7.72 mg
Magnessium203 mg335 mg
Potassium414.5 mg407 mg
Vitaminium B1 (Thiamine)0.539 mg0.62 mg
Vitaminium B2 (riboflavin)0.178 mg0.17 mg
Vitaminium B3 (Niacin)5.366 mg8.83 mg
Vitaminium B9 (Folic acid)30 mg49 mg
Buckwheat vs Chia Seeds: A Nutritional Comparison

Discovering the Nutritional Gems: Buckwheat and Chia Seeds

When it comes to superfoods, buckwheat and chia seeds are often highlighted for their exceptional nutritional benefits. Both have a rich history, with buckwheat being cultivated in Asia for over a thousand years and chia seeds being a staple in Mayan and Aztec cultures. Despite their ancient origins, these foods have found their place in modern diets, thanks to their versatile use and health benefits. Let's dive deeper into the world of buckwheat and chia seeds, comparing their nutritional profiles and understanding how they can contribute to a balanced diet.

Nutritional Profiles at a Glance

At first glance, buckwheat and chia seeds might seem similar in their health appeal, but they offer distinct nutritional benefits that cater to different dietary needs. Here's a brief overview of their nutritional content per 100 grams:

  • Calories: Buckwheat has 343 calories, while chia seeds are denser with 486 calories.
  • Carbohydrates: Buckwheat is higher in carbs (71.5g) compared to chia seeds (42.12g).
  • Fiber: Chia seeds take the lead with 34.4g of fiber, significantly higher than buckwheat's 10g.
  • Fat: Chia seeds are also richer in fats (30.74g), particularly omega-3 fatty acids, compared to buckwheat (3.4g).
  • Protein: Both are excellent protein sources, but chia seeds have a slightly higher content (16.54g vs 13.25g in buckwheat).

Additionally, chia seeds outshine buckwheat in terms of calcium, iron, magnesium, and phosphorus content, making them an excellent choice for bone health and energy levels. However, buckwheat is not far behind, offering substantial amounts of magnesium, iron, and other minerals.

Understanding the Health Benefits

Buckwheat and chia seeds both offer unique health benefits that can enhance your diet. Buckwheat, with its high carbohydrate content, is an excellent energy source, while its fiber and protein content can help keep you full longer, aiding in weight management. It's also gluten-free, making it a great alternative for those with gluten sensitivities.

Chia seeds, on the other hand, are a powerhouse of omega-3 fatty acids, which are essential for brain health and reducing inflammation. The high fiber content in chia seeds can improve digestive health and help in regulating blood sugar levels.

How to Incorporate Them into Your Diet

Both buckwheat and chia seeds are incredibly versatile. Buckwheat can be used in place of rice or made into pancakes and noodles. Chia seeds can be added to smoothies, yogurts, and salads, or used as an egg substitute in baking due to their gel-forming ability.

In conclusion, while both buckwheat and chia seeds offer impressive nutritional benefits, your choice between them might depend on your specific health goals and dietary needs. Whether you're looking for a low-calorie source of fiber and protein or a nutrient-dense addition to boost your omega-3 intake, incorporating these superfoods into your diet can contribute significantly to your overall health and well-being.

Buckwheat 100g

343kcal

Calories source

  • 80% CARBS.
  • 12% PROTEIN
  • 8% FAT

Chia seeds 100g

486kcal

Calories source

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