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Buckwheat flour vs Pasta: What’s The Difference?

This article explains the key similarities and differences between buckwheat flour and pasta, foods from the grains food group. Read on to learn more about the buckwheat flour vs pasta comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 2, 2023.

Buckwheat flour and pasta belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare buckwheat flour and pasta and help you learn more about their similarities and differences.

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.


Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Buckwheat flour vs Pasta Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing buckwheat flour vs pasta.

This comparison will start by comparing the caloric value of buckwheat flour and pasta and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Buckwheat flourPasta
Energy335 kcal371 kcal
Carbs70.6 g74.7 g
Sugar2.6 g2.67 g
Fiber10 g3.2 g
Protein12.6 g13 g
Fat3.1 g1.51 g
Saturated Fat0.677 g0.277 g

Buckwheat flour vs Pasta Calories

Most calories in grains come from carbs.

Comparing buckwheat flour vs pasta for weight loss, buckwheat flour is slightly lower in calories, with 335 calories per 100 grams, compared to 371 calories per 100 grams of pasta.

However, both buckwheat flour and pasta can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Buckwheat flour vs Pasta Protein

Grains and most grain products, including buckwheat flour and pasta, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Pasta offers around 3% more protein than buckwheat flour.

Pasta has 13 grams of protein per 100 grams, while buckwheat flour has 12.6 grams of protein per 100 grams.

Buckwheat flour vs Pasta Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in buckwheat flour and pasta.

The total amount of carbohydrates is around 5% higher in pasta than in buckwheat flour. It has 74.7 grams per 100 grams, compared to 70.6 grams in buckwheat flour.

There’s less sugar in buckwheat flour than in pasta, 4% precisely.

That said, 100 grams of buckwheat flour contains 2.6 grams of sugar, while the same amount of pasta contains 2.7 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat flour and pasta.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 10 grams of fiber per 100 grams, buckwheat flour is a better source of fiber than pasta which buckwheat flour offers 3.2 grams per 100 gram portion.

Buckwheat flour vs Pasta Fats

Like most other grains, buckwheat flour and pasta are low in fat.

Fats in buckwheat flour and pasta are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in buckwheat flour and pasta:

  • Buckwheat flour: 3.1 grams per 100 grams
  • Pasta: 1.5 per 100 grams

Speaking of saturated fats, pasta is 57% lower in saturated fats.

Pasta and buckwheat flour contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat flour vs Pasta Vitamins Content

This section will discuss the vitamin content of buckwheat flour and pasta.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, pasta has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Buckwheat flour and pasta contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat flour and pasta contain side by side, so you can easily compare them.

Buckwheat flourPasta
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.417 mg0.09 mg
Vitamin B2 (Riboflavin)0.19 mg0.06 mg
Vitamin B3 (Niacin)6.15 mg1.7 mg
Vitamin B5 (Pantothenic acid)0.44 mg0.431 mg
Vitamin B6 (Pyroxidine)0.582 mg0.142 mg
Vitamin B9 (Folate)54 µg18 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.32 mg0.11 mg
Vitamin K7 µg0.1 µg

Buckwheat flour vs Pasta Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the buckwheat flour and pasta comparison focuses on their mineral content.

Buckwheat flour is a better source of selenium than pasta.

On the other hand, pasta is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Buckwheat flour and pasta contain the same amount of fluoride.

Check out the table below to learn how buckwheat flour and pasta compare when it comes to mineral content.

Buckwheat flourPasta
Calcium41 mg21 mg
Copper0.515 mg0.289 mg
Iron4.06 mg1.3 mg
Magnesium251 mg53 mg
Manganese2.03 mg0.917 mg
Phosphorus337 mg189 mg
Potassium577 mg223 mg
Selenium5.7 µg63.2 µg
Sodium11 mg6 mg
Zinc3.12 mg1.41 mg

The Final Word

This article highlighted the similarities and differences between buckwheat flour and pasta.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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