Buckwheat vs Pumpkin Seeds: All Nutritional Differences

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

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

Fact 1: There is Less Calories in Buckwheat

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

Buckwheat has 343 kcal per 100g and pumpkin seeds 559 kcal per 100g so it is pretty easy to calculate that the difference is about 63%.

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

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

Fact 2: Buckwheat And Pumpkin seeds Nutrition Difference

Pumpkin seeds vs Buckwheat: Vitamins and Minerals Comparison

per 100gBuckwheatPumpkin seeds
Calories343 559
Carbohydrates71.5 g10.71 g
Fat3.4 g49.05 g
Dietary fiber10 g6 g
Protein13.25 g30.23 g
Calcium18 mg46 mg
Iron2.2 mg8.82 mg
Magnessium231 mg592 mg
Phosphorus347 mg1233 mg
Potassium460 mg809 mg
Sodium1 mg7 mg
Zink2.4 mg7.81 mg
Vitaminium B1 (Thiamine)0.101 mg0.273 mg
Vitaminium B2 (riboflavin)0.425 mg0.153 mg
Vitaminium B3 (Niacin)7.02 mg4.987 mg
Vitaminium B51.233 mg0.75 mg
Vitaminium B9 (Folic acid)30 mg58 mg

Less protein in buckwheat

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

There is 30.23g per 100g of pumpkin seeds and 13.25g per 100g of buckwheat so using simple math we can see that difference is about 128%.

More carbohydrates in buckwheat

In buckwheat is more carbohydrates than in pumpkin seeds.

There is 10.71g/100g of carbohydrates in pumpkin seeds and 71.5g/100g in buckwheat so let me do the math for you again - difference is about 568%.

Less fat in buckwheat

In buckwheat is less fats than in pumpkin seeds.

The tables above show us that there is 49.05g/100g of fats in pumpkin seeds and 3.4g/100g in buckwheat. In this case difference is about 1343%.


  • 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

Pumpkin seeds

  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pumpkin seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS
  • 20% PROTEIN
  • 73% FAT

Vitamins: pumpkin seeds vs buckwheat

Minerals: buckwheat vs pumpkin 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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy