Comparing Nutrients in 500 calories Boiled Buckwheat VS Buckwheat Flour

Weight per 500 calories

• Boiled Buckwheat: 544g
• Buckwheat Flour: 149g

Whole-groat Buckwheat Flour has 3.6 times more energy per unit of mass than Cooked Buckwheat Groats, which is high in comparison to other foods. Boiled Buckwheat having average energy density.

Which food has more nutrients per 500 calories - Boiled Buckwheat or Buckwheat Flour?

Macros Ratio

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

Macro Nutrients

	Boiled Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	2.28% 0.73g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	6.62% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.56% 0.95g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	81% 105g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	5.35% 3.9g	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	0.75% 0.54g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	% 2.54g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	39.3% 15g	38g per day for Men 19-50 years
Protein	33% 18.4g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	57.4% 9.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75% 22.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	20% 80.6μg	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	3.26% 0.49mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Buckwheat	Buckwheat Flour	Recommended Dietary Allowance
Calcium	3.8% 38mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	85.4% 0.77mg	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	54.3% 4.35mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	89% 375mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	132% 3.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	148% 66.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	42.3% 4.66mg	11mg per day for Men 19-50 years
Water	11% 411g	0.45% 16.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Buckwheat vs Buckwheat Flour:

• Cooked Buckwheat Groats have 3 times more Vitamin B5 than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Vitamin B9 and Vitamin K per 500 kcal.
• Both Cooked Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Buckwheat vs Buckwheat Flour:

• Cooked Buckwheat Groats have 1.4 times more Selenium and 24.7 times more Water than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.6 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Buckwheat Groats have 1.3 times more Sugars than Whole-groat Buckwheat Flour.
• While Whole-groat Buckwheat Flour contains 1.4 times more Omega 3 and 1.4 times more Omega 6 than Cooked Buckwheat Groats.
• Both Cooked Buckwheat Groats and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Cooked Buckwheat Groats as well as Whole-groat Buckwheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.