Buckwheat vs Capers
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Buckwheat, whole grain is higher in more vitamins & minerals
Calories (kcal)
Buckwheat —
Capers 23
Protein (g)
Buckwheat 11.1
Capers 2.36
Carbs (g)
Buckwheat 71.1
Capers 4.89
Fat (g)
Buckwheat 3.04
Capers 0.860
Fiber (g)
Buckwheat 4.05
Capers 3.20
Quick answers
Which has more protein?
Buckwheat, whole grain — 11.1g vs 2.36g 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 | Capers | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 23 kcal | |
| Macronutrients | |||
| Water | 12.9 g | 83.8 g | -85% |
| Protein | 11.1 g | 2.36 g | +369% |
| Total lipid (fat) | 3.04 g | 0.860 g | +253% |
| Carbohydrate, by difference | 71.1 g | 4.89 g | +1355% |
| Fiber, total dietary | 4.05 g | 3.20 g | +26% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.233 g | |
| Fatty acids, total monounsaturated | — | 0.063 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 4.30 mg | |
| Thiamin (Vitamin B1) | 0.539 mg | 0.018 mg | +2893% |
| Riboflavin (Vitamin B2) | 0.177 mg | 0.139 mg | +28% |
| Niacin (Vitamin B3) | 5.37 mg | 0.652 mg | +723% |
| Pantothenic acid (Vitamin B5) | — | 0.027 mg | |
| Vitamin B-6 — Pyridoxine | 0.278 mg | 0.023 mg | +1107% |
| Biotin (Vitamin B7) | — | 23.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 6.50 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 7.00 ug | |
| Carotene, beta | — | 83.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.880 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.6 mg | 40.0 mg | -66% |
| Iron, Fe | 2.44 mg | 1.67 mg | +46% |
| Magnesium, Mg | 203 mg | 33.0 mg | +515% |
| Phosphorus, P | 374 mg | 10.0 mg | +3637% |
| Potassium, K | 415 mg | 40.0 mg | +936% |
| Sodium, Na | 0 mg | 2348 mg | -100% |
| Zinc, Zn | 2.24 mg | 0.320 mg | +599% |
| Copper, Cu | 0.476 mg | 0.374 mg | +27% |
| Manganese, Mn | 1.23 mg | 0.078 mg | +1477% |
| Selenium, Se | 13.6 ug | 1.20 ug | +1033% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 356 kcal | — | |
| Energy (Atwater Specific Factors) | 332 kcal | — | |
| Energy | — | 96.0 kj | |
| Nitrogen | 1.90 g | — | |
| Ash | 1.82 g | 8.04 g | -77% |
| 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 | — | 0.410 g | |
| Starch | 61.6 g | — | |
| Molybdenum, Mo | 55.3 ug | — | |
| Biotin | 18.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 23.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 23.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 138 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 24.6 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 g | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.170 g | |
| SFA 18:0 (Stearic acid) | — | 0.036 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.057 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.001 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.304 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.111 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.183 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.002 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | — | 48.0 mg | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | 5.79 mg | — | |
| Proanthocyanidin trimers | 1.59 mg | — | |
| Kaempferol | — | 131 mg | |
| Quercetin | 15.4 mg | 173 mg | -91% |
* 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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