Buckwheat vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Buckwheat —
Flour 366
Protein (g)
Buckwheat 11.1
Flour 51.1
Carbs (g)
Buckwheat 71.1
Flour 32.9
Fat (g)
Buckwheat 3.04
Flour 3.33
Fiber (g)
Buckwheat 4.05
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 11.1g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 12.9 g | 6.24 g | +108% |
| Protein | 11.1 g | 51.1 g | -78% |
| Total lipid (fat) | 3.04 g | 3.33 g | -9% |
| Carbohydrate, by difference | 71.1 g | 32.9 g | +116% |
| Fiber, total dietary | 4.05 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.539 mg | 0.542 mg | -1% |
| Riboflavin (Vitamin B2) | 0.177 mg | 0.298 mg | -40% |
| Niacin (Vitamin B3) | 5.37 mg | 3.43 mg | +56% |
| Vitamin B-6 — Pyridoxine | 0.278 mg | 0.618 mg | -55% |
| Minerals | |||
| Calcium, Ca | 13.6 mg | 338 mg | -96% |
| Iron, Fe | 2.44 mg | 7.34 mg | -67% |
| Magnesium, Mg | 203 mg | 313 mg | -35% |
| Phosphorus, P | 374 mg | 726 mg | -49% |
| Potassium, K | 415 mg | 2480 mg | -83% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 2.24 mg | 4.44 mg | -50% |
| Copper, Cu | 0.476 mg | 1.51 mg | -68% |
| Manganese, Mn | 1.23 mg | 3.81 mg | -68% |
| Selenium, Se | 13.6 ug | 45.8 ug | -70% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 356 kcal | 366 kcal | -3% |
| Energy (Atwater Specific Factors) | 332 kcal | 339 kcal | -2% |
| Energy | — | 1530 kj | |
| Nitrogen | 1.90 g | 8.18 g | -77% |
| Ash | 1.82 g | 6.45 g | -72% |
| Total dietary fiber (AOAC 2011.25) | 4.80 g | 24.3 g | -80% |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.10 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | — | |
| Beta-glucan | 0 g | — | |
| Starch | 61.6 g | — | |
| Molybdenum, Mo | 55.3 ug | 211 ug | -74% |
| Biotin | 18.6 ug | — | |
| Betaine | — | 2.80 mg | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Proanthocyanidin dimers | 5.79 mg | — | |
| Proanthocyanidin trimers | 1.59 mg | — | |
| Quercetin | 15.4 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 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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