Buckwheat vs Quinoa: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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
|Carbohydrates||71.5 g||64.16 g|
|Fat||3.4 g||6.07 g|
|Dietary fiber||10 g||7 g|
|Protein||13.25 g||14.12 g|
|Calcium||18 mg||47 mg|
|Iron||2.2 mg||4.57 mg|
|Magnessium||231 mg||197 mg|
|Phosphorus||347 mg||457 mg|
|Potassium||460 mg||563 mg|
|Sodium||1 mg||5 mg|
|Zink||2.4 mg||3.1 mg|
|Vitaminium B1 (Thiamine)||0.101 mg||0.36 mg|
|Vitaminium B2 (riboflavin)||0.425 mg||0.318 mg|
|Vitaminium B3 (Niacin)||7.02 mg||1.52 mg|
|Vitaminium B9 (Folic acid)||30 mg||184 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%.
- Carbohydrates71.5 g
- Fat3.4 g
- Dietary fiber10 g
- Protein13.25 g
100g | ounce | handfull | tablespoon | cup | half cup
- 77% CARBS.
- 14% PROTEIN
- 8% FAT
Vitamins: quinoa vs buckwheat
- Vitaminium B1 (Thiamine): quinoa 256% more than buckwheat
- Vitaminium B2 (riboflavin): buckwheat 34% more than quinoa
- Vitaminium B3 (Niacin): buckwheat 362% more than quinoa
- Vitaminium B9 (Folic acid): quinoa 513% more than buckwheat
Minerals: buckwheat vs quinoa
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