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Buckwheat groats vs Quinoa: How Do They Compare?

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

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

Buckwheat groats and quinoa 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 quinoa 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.


Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

Buckwheat groats vs Quinoa 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 quinoa.

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

Buckwheat groatsQuinoa
Energy346 kcal368 kcal
Carbs75 g64.2 g
Sugar1.69 g1.45 g
Fiber10.3 g7 g
Protein11.7 g14.1 g
Fat2.71 g6.07 g
Saturated Fat0.591 g0.706 g

Buckwheat groats vs Quinoa Calories

Most calories in grains come from carbs.

Comparing buckwheat groats vs quinoa for weight loss, buckwheat groats is slightly lower in calories, with 346 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both buckwheat groats and quinoa 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 Quinoa Protein

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

Quinoa offers around 17% more protein than buckwheat groats.

Quinoa has 14.1 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats vs Quinoa 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 quinoa.

The total amount of carbohydrates is around 14% higher in buckwheat groats than in quinoa. It has 75 grams per 100 grams, compared to 64.2 grams in quinoa.

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

That said, 100 grams of quinoa 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 quinoa.

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 quinoa which buckwheat groats offers 7 grams per 100 gram portion.

Buckwheat groats vs Quinoa Fats

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

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

Total fat in buckwheat groats and quinoa:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Quinoa: 6.1 per 100 grams

Speaking of saturated fats, buckwheat groats is 14% lower in saturated fats.

Buckwheat groats and quinoa contain 0.6 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Quinoa Vitamins Content

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

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 A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, quinoa has a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

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

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

Buckwheat groatsQuinoa
Vitamin A014 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg0.36 mg
Vitamin B2 (Riboflavin)0.271 mg0.318 mg
Vitamin B3 (Niacin)5.14 mg1.52 mg
Vitamin B5 (Pantothenic acid)1.23 mg0.772 mg
Vitamin B6 (Pyroxidine)0.353 mg0.487 mg
Vitamin B9 (Folate)42 µg184 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg2.44 mg
Vitamin K00

Buckwheat groats vs Quinoa 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 quinoa comparison focuses on their mineral content.

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

On the other hand, quinoa is a higher amount of copper, magnesium, and sodium.

Buckwheat groats and quinoa contain the same amount of fluoride.

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

Buckwheat groatsQuinoa
Calcium17 mg47 mg
Copper0.624 mg0.59 mg
Iron2.47 mg4.57 mg
Magnesium221 mg197 mg
Manganese1.62 mg2.03 mg
Phosphorus319 mg457 mg
Potassium320 mg563 mg
Selenium8.4 µg8.5 µg
Sodium11 mg5 mg
Zinc2.42 mg3.1 mg

The Final Word

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

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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