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Buckwheat groats vs Cornstarch: What’s The Difference?

This article explains the key similarities and differences between buckwheat groats and cornstarch, foods from the grains food group. Read on to learn more about the buckwheat groats vs cornstarch comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on February 2, 2023.

Buckwheat groats and cornstarch 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 groats and cornstarch and help you learn more about their similarities and differences.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.


Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

Buckwheat groats vs Cornstarch Nutrition

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

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

Buckwheat groatsCornstarch
Energy346 kcal381 kcal
Carbs75 g91.3 g
Sugar1.69 g0 g
Fiber10.3 g0.9 g
Protein11.7 g0.26 g
Fat2.71 g0.05 g
Saturated Fat0.591 g0.009 g

Buckwheat groats vs Cornstarch Calories

Most calories in grains come from carbs.

Comparing buckwheat groats vs cornstarch for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both buckwheat groats and cornstarch 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 groats vs Cornstarch Protein

Grains and most grain products, including buckwheat groats and cornstarch, 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.

Buckwheat groats offers around 98% more protein than cornstarch.

Buckwheat groats has 11.7 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Buckwheat groats vs Cornstarch 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 groats and cornstarch.

The total amount of carbohydrates is around 18% higher in cornstarch than in buckwheat groats. It has 91.3 grams per 100 grams, compared to 75 grams in buckwheat groats.

There’s less sugar in cornstarch than in buckwheat groats, 100% precisely.

That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of buckwheat groats contains 1.7 grams.

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

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

With 10.3 grams of fiber per 100 grams, buckwheat groats is a better source of fiber than cornstarch which buckwheat groats offers 0.9 grams per 100 gram portion.

Buckwheat groats vs Cornstarch Fats

Like most other grains, buckwheat groats and cornstarch are low in fat.

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

Total fat in buckwheat groats and cornstarch:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Cornstarch: 0.1 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and buckwheat groats contain 0 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Cornstarch Vitamins Content

This section will discuss the vitamin content of buckwheat groats and cornstarch.

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

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

Buckwheat groats and cornstarch contain the same amount of vitamin A, vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.

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

Buckwheat groatsCornstarch
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg0
Vitamin B2 (Riboflavin)0.271 mg0
Vitamin B3 (Niacin)5.14 mg0
Vitamin B5 (Pantothenic acid)1.23 mg0
Vitamin B6 (Pyroxidine)0.353 mg0
Vitamin B9 (Folate)42 µg0
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0
Vitamin K00

Buckwheat groats vs Cornstarch 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 groats and cornstarch comparison focuses on their mineral content.

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

Buckwheat groats and cornstarch contain the same amount of fluoride.

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

Buckwheat groatsCornstarch
Calcium17 mg2 mg
Copper0.624 mg0.05 mg
Iron2.47 mg0.47 mg
Magnesium221 mg3 mg
Manganese1.62 mg0.053 mg
Phosphorus319 mg13 mg
Potassium320 mg3 mg
Selenium8.4 µg2.8 µg
Sodium11 mg9 mg
Zinc2.42 mg0.06 mg

The Final Word

This article highlighted the similarities and differences between buckwheat groats and cornstarch.

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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