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Buckwheat vs Oats
CALORIC DENSITY
Buckwheat
Oats
3.43
3.89
20008
20038

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Buckwheat
Oats
Protein = 8g
Protein = 9g
Carbohydrates = 42g
Carbohydrates = 34g
Fat = 2g
Fat = 4g
Fiber = 6g
Fiber = 5g
Monounsaturated = 1g
Monounsaturated = 1g
Polyunsaturated = 1g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 1g
Nutrient buckwheat oats
Protein 8g 9g
Carbohydrate 42g 34g
Fiber 6g 5g
Fat 2g 4g
Monounsat. Fat 1g 4g
Polyunsat. Fat 1g 1g
Saturated Fat 0g 1g
buckwheat
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 5%
Vitamin K = 0%
Vitamin K = 0%
Nutrientbuckwheatoats
Choline0%0%
Vitamin A0%0%
Vitamin C0%0%
Vitamin E0%5%
Vitamin K0%0%

Buckwheat are a good source of Riboflavin, Niacin, Magnesium, Phosphorus, Iron. Oats are a good source of Thiamin, Magnesium, Zinc. Oats are a great source of Phosphorus, Iron.

oats

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 6%
Vitamin B1 = 39%
Vitamin B2 = 23%
Vitamin B2 = 7%
Vitamin B3 = 34%
Vitamin B3 = 4%
Vitamin B5 = 14%
Vitamin B5 = 14%
Vitamin B6 = 11%
Vitamin B6 = 6%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbuckwheatoats
Vitamin B16%39%
Vitamin B223%7%
Vitamin B334%4%
Vitamin B514%14%
Vitamin B611%6%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 0%
Potassium = 8%
Potassium = 6%
Calcium = 2%
Calcium = 6%
Magnesium = 38%
Magnesium = 26%
Phosphorus = 35%
Phosphorus = 46%
Iron = 21%
Iron = 40%
Manganese = 33%
Manganese = 110%
Selenium = 11%
Selenium = 0%
Copper = 64%
Copper = 32%
Zinc = 15%
Zinc = 22%
Nutrientbuckwheatoats
Sodium0%0%
Potasium8%6%
Calcium2%6%
Magnesium38%26%
Phosphorus35%46%
Iron21%40%
Manganese33%110%
Selenium11%0%
Copper64%32%
Zinc15%22%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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