Buckwheat vs Sunflower Seeds: Nutrition & Calories Compare


Buckwheat vs Sunflower
Nutrition Facts
Buckwheat
Serving size:
change
Amount Per Serving:
Serving size:
change
handful (50g)tablespoon (15g)cup (170g)half cup (85g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
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
Amount Per Serving:
Serving size:
change
handful (35g)tablespoon (15g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
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 100g | Buckwheat | Sunflower Seeds |
---|---|---|
Calories | 343 | 584 |
Carbohydrates | 71.13 g | 20 g |
Fat | 3.04 g | 51.46 g |
Dietary fiber | 4.05 g | 8.6 g |
Protein | 11.07 g | 20.78 g |
Calcium | 13.64 mg | 78 mg |
Iron | 2.444 mg | 5.25 mg |
Magnessium | 203 mg | 325 mg |
Phosphorus | 18.65 mg | 660 mg |
Potassium | 414.5 mg | 645 mg |
Zink | 18.65 mg | 5 mg |
Vitaminium B1 (Thiamine) | 0.539 mg | 1.48 mg |
Vitaminium B2 (riboflavin) | 0.178 mg | 0.355 mg |
Vitaminium B3 (Niacin) | 5.366 mg | 8.335 mg |
Vitaminium B5 | 1.233 mg | 1.13 mg |
Vitaminium B6 | 0.278 mg | 1.345 mg |
Vitaminium B9 (Folic acid) | 30 mg | 227 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
343kcalCalories source
- 80% CARBS.
- 12% PROTEIN
- 8% FAT
Sunflower Seeds 100g
584kcalCalories source
- 13% CARBS
- 13% PROTEIN
- 74% FAT
Compares of buckwheat
- Buckwheat vs Chia Seeds
- Buckwheat vs Linseed
- Buckwheat vs Pumpkin Seeds
- Buckwheat vs Quinoa
- Buckwheat vs Sesame
- Buckwheat vs Sunflower
- see all compares of buckwheat
Compares of sunflower
Read also:
- Calories from Buckwheat
- Calories of Brazil nuts
- Calories in Cashew nuts
- Chestnuts calories per 100g
- Chia seeds protein per 100g
- How many calories does coconut have?
- Calories in a half of hazelnuts
- Calories in whole hazelnuts
- Calories for one, two or more hazelnuts
- Calories in handful of hazelnuts
- How much protein in macadamia nuts?
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment