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Buckwheat groats vs Oat bran: What’s The Difference?

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

Written by Michael Whaley, Health Writer. Updated on February 1, 2023.

Buckwheat groats and oat bran 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 oat bran 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.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Buckwheat groats vs Oat bran 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 oat bran.

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

Buckwheat groatsOat bran
Energy346 kcal246 kcal
Carbs75 g66.2 g
Sugar1.69 g1.45 g
Fiber10.3 g15.4 g
Protein11.7 g17.3 g
Fat2.71 g7.03 g
Saturated Fat0.591 g1.33 g

Buckwheat groats vs Oat bran Calories

Most calories in grains come from carbs.

Comparing oat bran vs buckwheat groats for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 346 calories per 100 grams of buckwheat groats.

However, both buckwheat groats and oat bran 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 Oat bran Protein

Grains and most grain products, including buckwheat groats and oat bran, 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.

Oat bran offers around 32% more protein than buckwheat groats.

Oat bran has 17.3 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats vs Oat bran 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 oat bran.

The total amount of carbohydrates is around 12% higher in buckwheat groats than in oat bran. It has 75 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in oat bran than in buckwheat groats, 12% precisely.

That said, 100 grams of oat bran contains 1.5 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 oat bran.

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

With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than buckwheat groats which offers 10.3 grams per 100 gram portion.

Buckwheat groats vs Oat bran Fats

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

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

Total fat in buckwheat groats and oat bran:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Oat bran: 7 per 100 grams

Speaking of saturated fats, buckwheat groats is 54% lower in saturated fats.

Buckwheat groats and oat bran contain 0.6 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Oat bran Vitamins Content

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

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

Buckwheat groats has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, oat bran has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Buckwheat groats and oat bran 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 groats and oat bran contain side by side, so you can easily compare them.

Buckwheat groatsOat bran
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg1.17 mg
Vitamin B2 (Riboflavin)0.271 mg0.22 mg
Vitamin B3 (Niacin)5.14 mg0.934 mg
Vitamin B5 (Pantothenic acid)1.23 mg1.49 mg
Vitamin B6 (Pyroxidine)0.353 mg0.165 mg
Vitamin B9 (Folate)42 µg52 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg1.01 mg
Vitamin K03.2 µg

Buckwheat groats vs Oat bran 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 oat bran comparison focuses on their mineral content.

Buckwheat groats is a better source of calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than oat bran.

On the other hand, oat bran is a higher amount of copper, and sodium.

Buckwheat groats and oat bran contain the same amount of fluoride.

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

Buckwheat groatsOat bran
Calcium17 mg58 mg
Copper0.624 mg0.403 mg
Fluoride00
Iron2.47 mg5.41 mg
Magnesium221 mg235 mg
Manganese1.62 mg5.63 mg
Phosphorus319 mg734 mg
Potassium320 mg566 mg
Selenium8.4 µg45.2 µg
Sodium11 mg4 mg
Zinc2.42 mg3.11 mg

The Final Word

This article highlighted the similarities and differences between buckwheat groats and oat bran.

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.

Sources

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