Compare Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood

Food

Buckwheat: Nutrition Facts, Benefits, and Healthy Uses

Grains

Nutrient

Food A

Food B

Protein

2.9 G

✓13.2 G

Total Fat

1.8 G

✓3.4 G

Carbs

20 G

✓71.5 G

Calories

107 KCAL

✓343 KCAL

Total Sugars

✓2.1 G

0 G

Fiber

2.1 G

✓10 G

Calcium

14 MG

✓18 MG

Iron

0.8 MG

✓2.2 MG

Sodium

✓157 MG

1 MG

Vitamin A, IU

✓714 IU

0 IU

Vitamin C

✓3.4 MG

0 MG

Cholesterol

0 MG

Fatty acids, total trans

0 G

Saturated Fat

0.4 G

✓0.7 G

Folic acid

0 UG

SFA 4:0

0 G

SFA 6:0

0 G

PUFA 20:4

0 G

PUFA 18:4

0 G

MUFA 20:1

0 G

PUFA 22:6 n-3 (DHA)

0 G

PUFA 20:5 n-3 (EPA)

0 G

PUFA 22:5 n-3 (DPA)

0 G

Vitamin D (D2 + D3), International Units

0 IU

Alcohol, ethyl

0 G

Folate, DFE

0 UG

✓30 UG

Retinol

0 UG

Vitamin A

0 UG

Vitamin B-12, added

0 UG

Water

0 G

✓9.8 G

Potassium

0 MG

✓460 MG

Zinc

0 MG

✓2.4 MG

Isoleucine

0 G

✓0.5 G

Leucine

0 G

✓0.8 G

Lysine

0 G

✓0.7 G

Cystine

0 G

✓0.2 G

Valine

0 G

✓0.7 G

Arginine

0 G

✓1 G

Histidine

0 G

✓0.3 G

Aspartic acid

0 G

✓1.1 G

Serine

0 G

✓0.7 G

Niacin

0 MG

✓7 MG

Pantothenic acid

0 MG

✓1.2 MG

Vitamin B6

0 MG

✓0.2 MG

MUFA 22:1

0 G

✓0 G

Monounsaturated Fat

0 G

✓1 G

SFA 10:0

0 G

✓0 G

SFA 16:0

0 G

✓0.5 G

SFA 18:0

0 G

✓0 G

MUFA 18:1

0 G

✓1 G

PUFA 18:2

0 G

✓1 G

PUFA 18:3

0 G

✓0.1 G

Polyunsaturated Fat

0 G

✓1 G

Magnesium

0 MG

✓231 MG

Phosphorus

0 MG

✓347 MG

Copper, Cu

0 MG

✓1.1 MG

Manganese, Mn

0 MG

✓1.3 MG

Ash

0 G

✓2.1 G

SFA 8:0

0 G

✓0 G

SFA 12:0

0 G

✓0 G

SFA 14:0

0 G

✓0 G

MUFA 16:1

0 G

✓0 G

Thiamin

0 MG

✓0.1 MG

Riboflavin

0 MG

✓0.4 MG

Folate

0 UG

✓30 UG

Vitamin B12

0 UG

Folate, food

0 UG

✓30 UG

Tryptophan

0 G

✓0.2 G

Threonine

0 G

✓0.5 G

Methionine

0 G

✓0.2 G

Phenylalanine

0 G

✓0.5 G

Tyrosine

0 G

✓0.2 G

Alanine

0 G

✓0.7 G

Glutamic acid

0 G

✓2.1 G

Glycine

0 G

✓1 G

Proline

0 G

✓0.5 G

Vitamin D (D2 + D3)

0 UG

Selenium, Se

0 UG

✓8.3 UG

Visual Comparison

Protein2.9 G vs 13.2 G

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calories107 vs 343

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Total Fat1.8 vs 3.4

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Calcium14 vs 18

Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodBuckwheat: Nutrition Facts, Benefits, and Healthy Uses

Comparison Verdict

If your goal is to manage your daily caloric intake while enjoying a light, versatile grain, quinoa is the better choice due to its lower energy density. However, if you are looking to fuel muscle growth or need a more satiating meal, buckwheat is the superior option because it is significantly more protein-dense and calorie-rich. Both are excellent, nutrient-packed additions to your diet, so you can simply choose based on whether you need a lighter side dish or a more substantial, energy-dense foundation for your meal!