Buckwheat vs oats: which is healthier?
They are about equally nutrient-dense: buckwheat scores 46/100 and oats 45/100, 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
Oats
389 kcal per 100 g. 1/2 cup dry: 40 g
Which to pick for your goal
- Fewer caloriesBuckwheat92 vs 389 kcal per 100 g
- More proteinOats3.4 vs 17 g per 100 g
- More fiberOats2.7 vs 11 g per 100 g
- Less sugarOats0.9 vs 0 g per 100 g
- More potassiumOats88 vs 429 mg per 100 g
- Less saturated fatBuckwheat0.1 vs 1.2 g per 100 g
Nutrition side by side
| Nutrient | Buckwheat, 100 g | Oats, 100 g | Buckwheat, 168 g | Oats, 40 g |
|---|---|---|---|---|
| Calories | 92 kcal | 389 kcal | 155 kcal | 156 kcal |
| Protein | 3.4 g | 17 g | 5.7 g | 6.8 g |
| Carbohydrates | 20 g | 66 g | 33 g | 27 g |
| Sugars | 0.9 g | 0 g | 1.5 g | 0 g |
| Fiber | 2.7 g | 11 g | 4.5 g | 4.2 g |
| Fat | 0.6 g | 6.9 g | 1 g | 2.8 g |
| Saturated fat | 0.1 g | 1.2 g | 0.2 g | 0.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 88 mg | 429 mg | 148 mg | 172 mg |
| Iron | 0.8 mg | 4.7 mg | 1.3 mg | 1.9 mg |
| Calcium | 7 mg | 54 mg | 12 mg | 22 mg |
| Magnesium | 51 mg | 177 mg | 86 mg | 71 mg |
| Sodium | 4 mg | 2 mg | 6.7 mg | 0.8 mg |
Last updated . Scores use the HowHealthyIs Score method.