Comparing Nutrients in 100 grams 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	4.14% 120kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	1.24% 0.9g	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	0.14% 0.1g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	6.04% 3.38g	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	8.9% 0.11mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	5.92% 0.077mg	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	10.5% 42μg	3.5% 14μg	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	4.2% 0.63mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Boiled Buckwheat	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	16.2% 0.15mg	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	18.6% 1.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	17.5% 0.4mg	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	21.7% 152mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.04% 75.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.