Comparing Nutrients in 300 calories Buckwheat VS Boiled Buckwheat

Weight per 300 calories

• Buckwheat: 87.5g
• Boiled Buckwheat: 326g

Buckwheat has 3.7 times more energy per 100g than Boiled Buckwheat. It has high energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

Which food has more nutrients per 300 calories - Buckwheat or Boiled Buckwheat?

Macros Ratio

	Protein	Fat	Carbs
Buckwheat	14%	8%	78%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.97g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	4.26% 0.068g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.93g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.45% 0.33g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	23% 8.75g	23% 8.8g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.36% 0.088mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.2% 16.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.56% 26.2μg	11.4% 45.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.16% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Buckwheat	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24% 1.92mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	107% 48.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 303mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	6.67% 247g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Buckwheat vs Boiled Buckwheat:

• Buckwheat has 2.9 times more Vitamin B2 and 2 times more Vitamin B3 than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Buckwheat.
• Both Buckwheat and Cooked Buckwheat Groats have similar amounts of Vitamin B5 per 300 kcal.
• Both Buckwheat as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Buckwheat vs Boiled Buckwheat:

• Buckwheat has 2 times more Copper, 1.2 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.4 times more Iron and 28.9 times more Water than Buckwheat.
• Both Buckwheat and Cooked Buckwheat Groats have similar amounts of Manganese, Selenium and Zinc per 300 kcal.
• Both Buckwheat as well as Cooked Buckwheat Groats have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Buckwheat has 1.5 times more Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Cooked Buckwheat Groats.
• Both Buckwheat and Cooked Buckwheat Groats have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Buckwheat as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.