Buckwheat vs Quinoa: All Nutritional Differences

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

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

Fact 1: There is Less Calories in Buckwheat

At first glance, you can see that in buckwheat is just a little less calories than in quinoa.

Buckwheat has 343 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 7%.

In buckwheat and in quinoa most calories came from carbs.

See tables below to compare buckwheat with quinoa in details.

Fact 2: Buckwheat And Quinoa Nutrition Difference

Quinoa vs Buckwheat: Vitamins and Minerals Comparison

per 100gBuckwheatQuinoa
Calories343 368
Carbohydrates71.5 g64.16 g
Fat3.4 g6.07 g
Dietary fiber10 g7 g
Protein13.25 g14.12 g
Calcium18 mg47 mg
Iron2.2 mg4.57 mg
Magnessium231 mg197 mg
Phosphorus347 mg457 mg
Potassium460 mg563 mg
Sodium1 mg5 mg
Zink2.4 mg3.1 mg
Vitaminium B1 (Thiamine)0.101 mg0.36 mg
Vitaminium B2 (riboflavin)0.425 mg0.318 mg
Vitaminium B3 (Niacin)7.02 mg1.52 mg
Vitaminium B9 (Folic acid)30 mg184 mg

Less protein in buckwheat

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

There is 14.12g per 100g of quinoa and 13.25g per 100g of buckwheat so using simple math we can see that difference is about 7%.

More carbohydrates in buckwheat

In buckwheat is more carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 71.5g/100g in buckwheat so let me do the math for you again - difference is about 11%.

Less fat in buckwheat

In buckwheat is less fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 3.4g/100g in buckwheat. In this case difference is about 79%.


  • 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


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

Vitamins: quinoa vs buckwheat

Minerals: buckwheat vs quinoa

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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