Buckwheat groats vs Oats: Difference, Benefits, More
Buckwheat groats and oats 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 oats 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.
Oats
Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.
They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.
Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.
Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.
Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Buckwheat groats vs Oats 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 oats.
This comparison will start by comparing the caloric value of buckwheat groats and oats and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Buckwheat groats | Oats | |
---|---|---|
Energy | 346 kcal | 389 kcal |
Carbs | 75 g | 66.3 g |
Sugar | 1.69 g | 0 g |
Fiber | 10.3 g | 10.6 g |
Protein | 11.7 g | 16.9 g |
Fat | 2.71 g | 6.9 g |
Saturated Fat | 0.591 g | 1.22 g |
Buckwheat groats vs Oats Calories
Most calories in grains come from carbs.
Comparing buckwheat groats vs oats for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 389 calories per 100 grams of oats.
However, both buckwheat groats and oats 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 Oats Protein
Grains and most grain products, including buckwheat groats and oats, 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.
Oats offers around 31% more protein than buckwheat groats.
Oats has 16.9 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.
Buckwheat groats vs Oats 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 oats.
The total amount of carbohydrates is around 12% higher in buckwheat groats than in oats. It has 75 grams per 100 grams, compared to 66.3 grams in oats.
There’s less sugar in oats than in buckwheat groats, 100% precisely.
That said, 100 grams of oats 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 oats.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than buckwheat groats which offers 10.3 grams per 100 gram portion.
Buckwheat groats vs Oats Fats
Like most other grains, buckwheat groats and oats are low in fat.
Fats in buckwheat groats and oats are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in buckwheat groats and oats:
- Buckwheat groats: 2.7 grams per 100 grams
- Oats: 6.9 per 100 grams
Speaking of saturated fats, buckwheat groats is 50% lower in saturated fats.
Buckwheat groats and oats contain 0.6 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Buckwheat groats vs Oats Vitamins Content
This section will discuss the vitamin content of buckwheat groats and oats.
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, oats has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Buckwheat groats and oats 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 oats contain side by side, so you can easily compare them.
Buckwheat groats | Oats | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.224 mg | 0.763 mg |
Vitamin B2 (Riboflavin) | 0.271 mg | 0.139 mg |
Vitamin B3 (Niacin) | 5.14 mg | 0.961 mg |
Vitamin B5 (Pantothenic acid) | 1.23 mg | 1.35 mg |
Vitamin B6 (Pyroxidine) | 0.353 mg | 0.119 mg |
Vitamin B9 (Folate) | 42 µg | 56 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.19 mg | 0.05 mg |
Vitamin K | 0 | 0.9 µg |
Buckwheat groats vs Oats 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 oats comparison focuses on their mineral content.
Buckwheat groats is a better source of calcium, copper, iron, manganese, phosphorus, potassium, and zinc than oats.
On the other hand, oats is a higher amount of magnesium, selenium, and sodium.
Buckwheat groats and oats contain the same amount of fluoride.
Check out the table below to learn how buckwheat groats and oats compare when it comes to mineral content.
Buckwheat groats | Oats | |
---|---|---|
Calcium | 17 mg | 54 mg |
Copper | 0.624 mg | 0.626 mg |
Fluoride | 0 | 0 |
Iron | 2.47 mg | 4.72 mg |
Magnesium | 221 mg | 177 mg |
Manganese | 1.62 mg | 4.92 mg |
Phosphorus | 319 mg | 523 mg |
Potassium | 320 mg | 429 mg |
Selenium | 8.4 µg | 2.7 µg |
Sodium | 11 mg | 2 mg |
Zinc | 2.42 mg | 3.97 mg |
The Final Word
This article highlighted the similarities and differences between buckwheat groats and oats.
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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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