Buckwheat vs flavored instant oatmeal: which is healthier?
They are about equally nutrient-dense: buckwheat scores 56/100 and flavored instant oatmeal 55/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Buckwheat
92 kcal per 100 g. 1 cup cooked: 168 g
Flavored instant oatmeal
386 kcal per 100 g. 1 packet (dry): 43 g
Which to pick for your goal
- Fewer caloriesBuckwheat92 vs 386 kcal per 100 g
- More proteinFlavored instant oatmeal3.4 vs 9.3 g per 100 g
- More fiberFlavored instant oatmeal2.7 vs 7.2 g per 100 g
- Less sugarBuckwheat0.9 vs 30 g per 100 g
- More potassiumFlavored instant oatmeal88 vs 361 mg per 100 g
- Less saturated fatBuckwheat0.1 vs 0.8 g per 100 g
Nutrition side by side
| Nutrient | Buckwheat, 100 g | Flavored instant oatmeal, 100 g | Buckwheat, 168 g | Flavored instant oatmeal, 43 g |
|---|---|---|---|---|
| Calories | 92 kcal | 386 kcal | 155 kcal | 166 kcal |
| Protein | 3.4 g | 9.3 g | 5.7 g | 4 g |
| Carbohydrates | 20 g | 77 g | 33 g | 33 g |
| Sugars | 0.9 g | 30 g | 1.5 g | 13 g |
| Fiber | 2.7 g | 7.2 g | 4.5 g | 3.1 g |
| Fat | 0.6 g | 4.7 g | 1 g | 2 g |
| Saturated fat | 0.1 g | 0.8 g | 0.2 g | 0.3 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 692 µg | 0 µg | 298 µg |
| Potassium | 88 mg | 361 mg | 148 mg | 155 mg |
| Iron | 0.8 mg | 10 mg | 1.3 mg | 4.5 mg |
| Calcium | 7 mg | 258 mg | 12 mg | 111 mg |
| Magnesium | 51 mg | 90 mg | 86 mg | 39 mg |
| Sodium | 4 mg | 505 mg | 6.7 mg | 217 mg |
Last updated . Scores use the HowHealthyIs Score method.