Buckwheat vs Sunflower Seeds: All Nutritional Differences

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

Buckwheat - calories, kcal, weight, nutrition
Sunflower 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 sunflower.

Buckwheat has 343 kcal per 100g and sunflower 584 kcal per 100g so it is pretty easy to calculate that the difference is about 70%.

In buckwheat and in sunflower most calories came from carbs.

See tables below to compare buckwheat with sunflower in details.

Fact 2: Buckwheat And Sunflower Nutrition Difference

Sunflower vs Buckwheat: Vitamins and Minerals Comparison

per 100gBuckwheatSunflower Seeds
Calories343 584
Carbohydrates71.5 g20 g
Fat3.4 g51.46 g
Dietary fiber10 g8.6 g
Protein13.25 g20.78 g
Calcium18 mg78 mg
Iron2.2 mg5.25 mg
Magnessium231 mg325 mg
Phosphorus347 mg660 mg
Potassium460 mg645 mg
Sodium1 mg9 mg
Zink2.4 mg5 mg
Vitaminium B1 (Thiamine)0.101 mg1.48 mg
Vitaminium B2 (riboflavin)0.425 mg0.355 mg
Vitaminium B3 (Niacin)7.02 mg8.335 mg
Vitaminium B51.233 mg1.13 mg
Vitaminium B9 (Folic acid)30 mg227 mg

Less protein in buckwheat

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

There is 20.78g per 100g of sunflower and 13.25g per 100g of buckwheat so using simple math we can see that difference is about 57%.

More carbohydrates in buckwheat

In buckwheat is more carbohydrates than in sunflower.

There is 20g/100g of carbohydrates in sunflower and 71.5g/100g in buckwheat so let me do the math for you again - difference is about 258%.

Less fat in buckwheat

In buckwheat is less fats than in sunflower.

The tables above show us that there is 51.46g/100g of fats in sunflower and 3.4g/100g in buckwheat. In this case difference is about 1414%.


  • 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

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT

Vitamins: sunflower vs buckwheat

Minerals: buckwheat vs sunflower

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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