Buckwheat vs Sunflower Seeds: 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 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 100g||Buckwheat||Sunflower Seeds|
|Carbohydrates||71.5 g||20 g|
|Fat||3.4 g||51.46 g|
|Dietary fiber||10 g||8.6 g|
|Protein||13.25 g||20.78 g|
|Calcium||18 mg||78 mg|
|Iron||2.2 mg||5.25 mg|
|Magnessium||231 mg||325 mg|
|Phosphorus||347 mg||660 mg|
|Potassium||460 mg||645 mg|
|Sodium||1 mg||9 mg|
|Zink||2.4 mg||5 mg|
|Vitaminium B1 (Thiamine)||0.101 mg||1.48 mg|
|Vitaminium B2 (riboflavin)||0.425 mg||0.355 mg|
|Vitaminium B3 (Niacin)||7.02 mg||8.335 mg|
|Vitaminium B5||1.233 mg||1.13 mg|
|Vitaminium B9 (Folic acid)||30 mg||227 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%.
- 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: sunflower vs buckwheat
- Vitaminium B1 (Thiamine): sunflower 1365% more than buckwheat
- Vitaminium B2 (riboflavin): buckwheat 20% more than sunflower
- Vitaminium B3 (Niacin): sunflower 19% more than buckwheat
- Vitaminium B5: buckwheat 9% more than sunflower
- Vitaminium B9 (Folic acid): sunflower 657% more than buckwheat
Minerals: buckwheat vs sunflower
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- see all compares of buckwheat