Comparing Nutrients in 500 calories Cooked Quinoa VS Boiled Buckwheat

Weight per 500 calories

• Cooked Quinoa: 417g
• Boiled Buckwheat: 544g

Cooked Quinoa has 1.3 times more energy per 100g than Boiled Buckwheat. It has average energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Boiled Buckwheat	14%	6%	80%

Macro Nutrients

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	3.47% 3.37g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.28% 0.73g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	24% 4.06g	5.56% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	83.4% 108g	130g per day for Men 19-50 years
Sugars	5% 3.63g	6.75% 4.9g	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	NA	0.75% 0.54g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	37% 0.45mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.8% 175μg	19% 76μg	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	17.5% 2.63mg	3.26% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	88% 0.79mg	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	77.6% 6.2mg	54.3% 4.35mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 633mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	21.7% 12μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	8.06% 298g	11% 411g	3700g per day for Men 19-50 years

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

• Cooked Quinoa has 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.4 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 3 times more Vitamin B3 and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 1.9 times more Calcium, 1.4 times more Iron, 1.2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.4 times more Water than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Copper, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Quinoa has 2.4 times more Fat, 4.7 times more Omega 3 and 4.3 times more Omega 6 than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 1.3 times more Sugars and 1.3 times more Fiber than Cooked Quinoa.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.