Compare Walnuts: Nutrition Facts and Health Benefits Explained vs Buckwheat: Nutrition Facts, Benefits, and Healthy Uses
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
VS
Buckwheat: Nutrition Facts, Benefits, and Healthy Uses
Grains
Nutrient
Food A
Food B
Protein
✓15.6 G
13.2 G
Total Fat
✓65.6 G
3.4 G
Carbs
12.5 G
✓71.5 G
Calories
✓656 KCAL
343 KCAL
Total Sugars
✓3.1 G
0 G
Fiber
6.2 G
✓10 G
Calcium
✓94 MG
18 MG
Iron
✓2.8 MG
2.2 MG
Potassium
438 MG
✓460 MG
Sodium
0 MG
✓1 MG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
✓6.3 G
0.7 G
Monounsaturated Fat
✓9.4 G
1 G
Polyunsaturated Fat
✓46.9 G
1 G
Folic acid
0 UG
0 UG
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
PUFA 20:4
0 G
0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
Alcohol, ethyl
0 G
0 G
Folate, DFE
0 UG
✓30 UG
Retinol
0 UG
0 UG
Vitamin A
0 UG
0 UG
Vitamin B-12, added
0 UG
0 UG
Water
0 G
✓9.8 G
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
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
Magnesium
0 MG
✓231 MG
Phosphorus
0 MG
✓347 MG
Copper, Cu
0 MG
✓1.1 MG
Manganese, Mn
0 MG
✓1.3 MG
Vitamin A, IU
0 IU
0 IU
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
Vitamin C
0 MG
0 MG
Thiamin
0 MG
✓0.1 MG
Riboflavin
0 MG
✓0.4 MG
Folate
0 UG
✓30 UG
Vitamin B12
0 UG
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
0 UG
Selenium, Se
0 UG
✓8.3 UG
Visual Comparison
Protein15.6 G vs 13.2 G
Walnuts: Nutrition Facts and Health Benefits ExplainedBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Calories656 vs 343
Walnuts: Nutrition Facts and Health Benefits ExplainedBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Total Fat65.6 vs 3.4
Walnuts: Nutrition Facts and Health Benefits ExplainedBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Calcium94 vs 18
Walnuts: Nutrition Facts and Health Benefits ExplainedBuckwheat: Nutrition Facts, Benefits, and Healthy Uses
Comparison Verdict
If your goal is sustainable weight management or fueling intense physical activity, buckwheat is the better choice because its higher carbohydrate content provides clean energy with significantly fewer calories and less fat. Conversely, if you are looking to support brain health or satisfy hunger on a low-carb diet, walnuts are superior due to their rich profile of healthy fats and dense nutrient concentration.