Comparing Nutrients in 5 ounces Cooked Quinoa VS 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	5.87% 170kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	21.7% 28.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.76% 1.28g	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	0.2% 0.14g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10% 3.83g	38g per day for Men 19-50 years
Protein	11% 6.24g	8.56% 4.8g	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	12.6% 0.15mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	8.4% 0.11mg	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	15% 59.5μg	4.96% 20μg	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	5.95% 0.89mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	23% 0.21mg	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	26.4% 2.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	25% 0.57mg	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	30.8% 215mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	2.74% 102g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 7 times more Vitamin E than Cooked Buckwheat Groats.
• While Cooked Buckwheat Groats contain 2.3 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 5 oz.

Comparing minerals per 5 ounces for Cooked Quinoa vs Boiled Buckwheat:

• Cooked Quinoa has 2.4 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium and 1.8 times more Zinc than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Quinoa has 1.3 times more Energy, 3.1 times more Fat, 6.1 times more Omega 3, 5.6 times more Omega 6 and 1.3 times more Protein than Cooked Buckwheat Groats.
• Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Carbohydrate, Sugars and Fiber per 5 oz.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.