Buckwheat vs Sunflower Seeds: Nutrition & Calories Compare



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

Buckwheat vs Sunflower
Nutrition Facts

Buckwheat
Serving size:
  change
handful (50g)tablespoon (15g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sunflower
Serving size:
  change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Buckwheat vs Sunflower 100g Compare


per 100gBuckwheatSunflower Seeds
Calories343 584
Carbohydrates71.13 g20 g
Fat3.04 g51.46 g
Dietary fiber4.05 g8.6 g
Protein11.07 g20.78 g
Calcium13.64 mg78 mg
Iron2.444 mg5.25 mg
Magnessium203 mg325 mg
Phosphorus18.65 mg660 mg
Potassium414.5 mg645 mg
Zink18.65 mg5 mg
Vitaminium B1 (Thiamine)0.539 mg1.48 mg
Vitaminium B2 (riboflavin)0.178 mg0.355 mg
Vitaminium B3 (Niacin)5.366 mg8.335 mg
Vitaminium B51.233 mg1.13 mg
Vitaminium B60.278 mg1.345 mg
Vitaminium B9 (Folic acid)30 mg227 mg
When it comes to choosing healthy snacks or ingredients for your meals, both buckwheat and sunflower seeds offer a range of benefits that can contribute to a balanced diet. These two might seem different at first glance—one being a pseudo-cereal and the other a seed from a flower—but both pack a nutritional punch that's worth exploring. Let's delve into the unique qualities of buckwheat and sunflower seeds, and compare their nutritional profiles to see which one might suit your dietary needs better. ### The World of Buckwheat Buckwheat, despite what its name suggests, is not related to wheat and is actually gluten-free. It is a pseudo-cereal, meaning it's consumed as a grain but doesn't grow on grasses like true cereals. Originating in Asia, buckwheat has been a staple in many cultures due to its resilience and short growing season. It's known for its distinctive nutty flavor and can be used in everything from noodles and pancakes to porridge and salads. ### The Sunny Side of Sunflower Seeds Sunflower seeds, on the other hand, come from the beautiful sunflower plant. They have been harvested for thousands of years and are cherished worldwide for their crunchy texture and slightly nutty taste. These seeds are incredibly versatile and can be eaten raw or roasted, used in baking, or sprinkled over salads and yogurt. Beyond their culinary uses, sunflower seeds are also pressed to produce sunflower oil. ### Nutritional Breakdown: Buckwheat vs. Sunflower Seeds When comparing the nutritional content of buckwheat and sunflower seeds, it's clear that both have their own set of advantages. Here's a closer look: - **Calories**: Buckwheat is lower in calories (343 kcal) compared to sunflower seeds (584 kcal), making it a better option for those monitoring their calorie intake. - **Macronutrients**: Buckwheat is high in carbohydrates (71.5g) and fiber (10g), making it an excellent source of energy and good for digestive health. Sunflower seeds have a higher fat content (51.46g), primarily healthy fats, which are beneficial for heart health. - **Protein**: Both are good sources of plant-based protein, with sunflower seeds taking the lead (20.78g) compared to buckwheat (13.25g). - **Vitamins and Minerals**: Sunflower seeds are rich in vitamins E and B1, magnesium, phosphorus, and zinc. Buckwheat boasts a high magnesium content as well and is a good source of iron. ### Which One to Choose? The choice between buckwheat and sunflower seeds ultimately depends on your dietary needs and preferences. If you're looking for a low-calorie, high-carbohydrate option that's versatile in cooking, buckwheat is an excellent choice. It's particularly beneficial for those who are gluten-intolerant. Sunflower seeds, with their high content of healthy fats and protein, make a great snack that can keep you full for longer. They are also packed with vitamins and minerals that support overall health. Due to their high-fat content, moderation is key. ### The Takeaway Both buckwheat and sunflower seeds are nutritious options that offer a variety of health benefits. Whether you're looking to add more protein to your diet, increase your intake of healthy fats, or simply enjoy a gluten-free grain alternative, incorporating these foods into your diet can be a great way to boost your nutritional intake. Experiment with both and see how you can creatively include them in your meals and snacks for a well-rounded diet.

Buckwheat 100g

343kcal

Calories source

  • 80% CARBS.
  • 12% PROTEIN
  • 8% FAT

Sunflower Seeds 100g

584kcal

Calories source

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