Buckwheat vs quinoa: which is healthier?
They are about equally nutrient-dense: buckwheat scores 46/100 and quinoa 49/100, 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
Quinoa
120 kcal per 100 g. 1 cup cooked: 185 g
Which to pick for your goal
- Fewer caloriesBuckwheat92 vs 120 kcal per 100 g
- More proteinQuinoa3.4 vs 4.4 g per 100 g
- More fiberAbout even2.7 vs 2.8 g per 100 g
- Less sugarAbout even0.9 vs 0.9 g per 100 g
- More potassiumQuinoa88 vs 172 mg per 100 g
- Less saturated fatAbout even0.1 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Buckwheat, 100 g | Quinoa, 100 g | Buckwheat, 168 g | Quinoa, 185 g |
|---|---|---|---|---|
| Calories | 92 kcal | 120 kcal | 155 kcal | 222 kcal |
| Protein | 3.4 g | 4.4 g | 5.7 g | 8.1 g |
| Carbohydrates | 20 g | 21 g | 33 g | 39 g |
| Sugars | 0.9 g | 0.9 g | 1.5 g | 1.6 g |
| Fiber | 2.7 g | 2.8 g | 4.5 g | 5.2 g |
| Fat | 0.6 g | 1.9 g | 1 g | 3.6 g |
| Saturated fat | 0.1 g | 0.2 g | 0.2 g | 0.4 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 88 mg | 172 mg | 148 mg | 318 mg |
| Iron | 0.8 mg | 1.5 mg | 1.3 mg | 2.8 mg |
| Calcium | 7 mg | 17 mg | 12 mg | 31 mg |
| Magnesium | 51 mg | 64 mg | 86 mg | 118 mg |
| Sodium | 4 mg | 7 mg | 6.7 mg | 13 mg |
Last updated . Scores use the HowHealthyIs Score method.