Quinoa vs Buckwheat groats
Nutrition comparison per 100 g serving
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Buckwheat groats wins in 17 out of 29 nutrient categories
Quinoa: 4
vs
Buckwheat groats: 17
(8 ties)
Overview
| Nutrient | Quinoa | Buckwheat groats | Winner |
|---|---|---|---|
| Calories | 120 cal | 346 cal | |
| Protein | 4.4 g | 11.7 g | |
| Carbs | 21.3 g | 75.0 g | |
| Fat | 1.9 g | 2.7 g | |
| Fiber | 2.8 g | 10.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Quinoa | Buckwheat groats | Winner |
|---|---|---|---|
| Choline, total | 23 MG | 54.2 MG | |
| Folate, total | 42 UG | 42 UG | Tie |
| Niacin | 0.4 MG | 5.1 MG | |
| Pantothenic acid | 0 MG | 1.2 MG | |
| Riboflavin | 0.1 MG | 0.3 MG | |
| Thiamin | 0.1 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.4 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Quinoa | Buckwheat groats | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 17 MG | Tie |
| Copper, Cu | 0.2 MG | 0.6 MG | |
| Iron, Fe | 1.5 MG | 2.5 MG | |
| Magnesium, Mg | 64 MG | 221 MG | |
| Manganese, Mn | 0.6 MG | 1.6 MG | |
| Phosphorus, P | 152 MG | 319 MG | |
| Potassium, K | 172 MG | 320 MG | |
| Selenium, Se | 2.8 UG | 8.4 UG | |
| Sodium, Na | 7 MG | 11 MG | |
| Zinc, Zn | 1.1 MG | 2.4 MG |