Buckwheat vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Buckwheat, whole grain is higher in more vitamins & minerals
Calories (kcal)
Buckwheat —
Flour —
Protein (g)
Buckwheat 11.1
Flour 8.11
Carbs (g)
Buckwheat 71.1
Flour 79.9
Fat (g)
Buckwheat 3.04
Flour 0.951
Fiber (g)
Buckwheat 4.05
Flour 5.40
Quick answers
Which has more protein?
Buckwheat, whole grain — 11.1g vs 8.11g 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 | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 12.9 g | 8.28 g | +56% |
| Protein | 11.1 g | 8.11 g | +36% |
| Total lipid (fat) | 3.04 g | 0.951 g | +219% |
| Carbohydrate, by difference | 71.1 g | 79.9 g | -11% |
| Fiber, total dietary | 4.05 g | 5.40 g | -25% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.539 mg | 0.198 mg | +172% |
| Riboflavin (Vitamin B2) | 0.177 mg | 0.115 mg | +54% |
| Niacin (Vitamin B3) | 5.37 mg | 5.63 mg | -5% |
| Vitamin B-6 — Pyridoxine | 0.278 mg | 0.582 mg | -52% |
| Biotin (Vitamin B7) | — | 41.2 ug | |
| Minerals | |||
| Calcium, Ca | 13.6 mg | 44.1 mg | -69% |
| Iron, Fe | 2.44 mg | 12.0 mg | -80% |
| Magnesium, Mg | 203 mg | 73.7 mg | +176% |
| Phosphorus, P | 374 mg | 197 mg | +89% |
| Potassium, K | 415 mg | 1269 mg | -67% |
| Sodium, Na | 0 mg | 47.7 mg | -100% |
| Zinc, Zn | 2.24 mg | 0.900 mg | +148% |
| Copper, Cu | 0.476 mg | 0.231 mg | +106% |
| Manganese, Mn | 1.23 mg | 0.676 mg | +82% |
| Selenium, Se | 13.6 ug | 1.42 ug | +854% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 356 kcal | 361 kcal | -1% |
| Energy (Atwater Specific Factors) | 332 kcal | 353 kcal | -6% |
| Nitrogen | 1.90 g | 1.30 g | +46% |
| Ash | 1.82 g | 2.71 g | -33% |
| Total dietary fiber (AOAC 2011.25) | 4.80 g | 16.5 g | -71% |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.10 g | 14.8 g | -72% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | 1.79 g | -100% |
| Beta-glucan | 0 g | — | |
| Starch | 61.6 g | 62.7 g | -2% |
| Molybdenum, Mo | 55.3 ug | 18.9 ug | +193% |
| Biotin | 18.6 ug | 0.976 ug | +1810% |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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