Buckwheat vs Chia Seeds: Nutrition & Calories Compare


Buckwheat vs Chia seeds
Nutrition Facts
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Buckwheat vs Chia Seeds 100g Compare
per 100g | Buckwheat | Chia seeds |
---|---|---|
Calories | 343 | 486 |
Carbohydrates | 71.13 g | 42.12 g |
Fat | 3.04 g | 30.74 g |
Saturated fat | 0.2 g | 3.33 g |
Dietary fiber | 4.05 g | 34.4 g |
Protein | 11.07 g | 16.54 g |
Water | 12.95 g | 5.8 g |
Calcium | 13.64 mg | 631 mg |
Iron | 2.444 mg | 7.72 mg |
Magnessium | 203 mg | 335 mg |
Potassium | 414.5 mg | 407 mg |
Vitaminium B1 (Thiamine) | 0.539 mg | 0.62 mg |
Vitaminium B2 (riboflavin) | 0.178 mg | 0.17 mg |
Vitaminium B3 (Niacin) | 5.366 mg | 8.83 mg |
Vitaminium B9 (Folic acid) | 30 mg | 49 mg |
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
343kcalCalories source
- 80% CARBS.
- 12% PROTEIN
- 8% FAT
Chia seeds 100g
486kcalCalories source
- 33% CARBS
- 13% PROTEIN
- 54% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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