Buckwheat vs Barley flour or meal
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Buckwheat, whole grain is higher in more vitamins & minerals
Calories (kcal)
Buckwheat —
Barley flour 345
Protein (g)
Buckwheat 11.1
Barley flour 10.5
Carbs (g)
Buckwheat 71.1
Barley flour 74.5
Fat (g)
Buckwheat 3.04
Barley flour 1.60
Fiber (g)
Buckwheat 4.05
Barley flour 10.1
Quick answers
Which has more protein?
Buckwheat, whole grain — 11.1g vs 10.5g per 100g.
Which is more nutrient-dense?
Buckwheat, whole grain scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Buckwheat | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 345 kcal | |
| Macronutrients | |||
| Water | 12.9 g | 12.1 g | +7% |
| Protein | 11.1 g | 10.5 g | +5% |
| Total lipid (fat) | 3.04 g | 1.60 g | +90% |
| Carbohydrate, by difference | 71.1 g | 74.5 g | -5% |
| Fiber, total dietary | 4.05 g | 10.1 g | -60% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.335 g | |
| Fatty acids, total monounsaturated | — | 0.205 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.539 mg | 0.370 mg | +46% |
| Riboflavin (Vitamin B2) | 0.177 mg | 0.114 mg | +56% |
| Niacin (Vitamin B3) | 5.37 mg | 6.27 mg | -14% |
| Pantothenic acid (Vitamin B5) | — | 0.145 mg | |
| Vitamin B-6 — Pyridoxine | 0.278 mg | 0.396 mg | -30% |
| Biotin (Vitamin B7) | — | 8.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 37.8 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.570 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.6 mg | 32.0 mg | -57% |
| Iron, Fe | 2.44 mg | 2.68 mg | -9% |
| Magnesium, Mg | 203 mg | 96.0 mg | +111% |
| Phosphorus, P | 374 mg | 296 mg | +26% |
| Potassium, K | 415 mg | 309 mg | +34% |
| Sodium, Na | 0 mg | 4.00 mg | -100% |
| Zinc, Zn | 2.24 mg | 2.00 mg | +12% |
| Copper, Cu | 0.476 mg | 0.343 mg | +39% |
| Manganese, Mn | 1.23 mg | 1.03 mg | +19% |
| Selenium, Se | 13.6 ug | 37.7 ug | -64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 356 kcal | — | |
| Energy (Atwater Specific Factors) | 332 kcal | — | |
| Energy | — | 1443 kj | |
| Nitrogen | 1.90 g | — | |
| Ash | 1.82 g | 1.28 g | +42% |
| Total dietary fiber (AOAC 2011.25) | 4.80 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.10 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | — | |
| Beta-glucan | 0 g | — | |
| Total Sugars | — | 0.800 g | |
| Starch | 61.6 g | — | |
| Molybdenum, Mo | 55.3 ug | — | |
| Biotin | 18.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 8.00 ug | |
| Betaine | — | 65.5 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 160 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 2.20 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.004 g | |
| SFA 14:0 (Myristic acid) | — | 0.008 g | |
| SFA 16:0 (Palmitic acid) | — | 0.286 g | |
| SFA 18:0 (Stearic acid) | — | 0.012 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.168 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.771 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.695 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.077 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | — | 0.175 g | |
| Threonine (EAA) | — | 0.356 g | |
| Isoleucine (EAA, BCAA) | — | 0.383 g | |
| Leucine (EAA, BCAA) | — | 0.713 g | |
| Lysine (EAA) | — | 0.391 g | |
| Methionine (EAA) | — | 0.202 g | |
| Cystine (conditionally essential) | — | 0.232 g | |
| Phenylalanine (EAA) | — | 0.589 g | |
| Tyrosine (conditionally essential) | — | 0.301 g | |
| Valine (EAA, BCAA) | — | 0.515 g | |
| Arginine (conditionally essential) | — | 0.526 g | |
| Histidine (EAA) | — | 0.236 g | |
| Alanine | — | 0.409 g | |
| Aspartic acid | — | 0.655 g | |
| Glutamic acid | — | 2.74 g | |
| Glycine (conditionally essential) | — | 0.380 g | |
| Proline (conditionally essential) | — | 1.25 g | |
| Serine | — | 0.443 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | 5.79 mg | — | |
| Proanthocyanidin trimers | 1.59 mg | — | |
| Quercetin | 15.4 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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