Buckwheat groats vs Quinoa
Nutrition comparison per 100 g serving
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Quinoa wins in 18 out of 29 nutrient categories
Buckwheat groats: 6
vs
Quinoa: 18
(5 ties)
Overview
| Nutrient | Buckwheat groats | Quinoa | Winner |
|---|---|---|---|
| Calories | 92 cal | 120 cal | |
| Protein | 3.4 g | 4.4 g | |
| Carbs | 19.9 g | 21.3 g | |
| Fat | 0.6 g | 1.9 g | |
| Fiber | 2.7 g | 2.8 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Buckwheat groats | Quinoa | Winner |
|---|---|---|---|
| Choline, total | 20.1 MG | 23 MG | |
| Folate, total | 14 UG | 42 UG | |
| Niacin | 0.9 MG | 0.4 MG | |
| Pantothenic acid | 0.4 MG | 0 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0.6 MG | |
| Vitamin K (phylloquinone) | 1.9 UG | 0 UG |
Minerals
| Mineral | Buckwheat groats | Quinoa | Winner |
|---|---|---|---|
| Calcium, Ca | 7 MG | 17 MG | |
| Copper, Cu | 0.1 MG | 0.2 MG | |
| Iron, Fe | 0.8 MG | 1.5 MG | |
| Magnesium, Mg | 51 MG | 64 MG | |
| Manganese, Mn | 0.4 MG | 0.6 MG | |
| Phosphorus, P | 70 MG | 152 MG | |
| Potassium, K | 88 MG | 172 MG | |
| Selenium, Se | 2.2 UG | 2.8 UG | |
| Sodium, Na | 4 MG | 7 MG | |
| Zinc, Zn | 0.6 MG | 1.1 MG |