Farro vs Buckwheat
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Farro vs Buckwheat: nutrition per 100 g
| Per 100 g | Farro | Buckwheat |
|---|---|---|
| Calories | 367 kcal | 356 kcal |
| Protein | 12.6 g | 11.1 g |
| Carbohydrate | 72.1 g | 71.1 g |
| Fat | 3.1 g | 3 g |
| Fibre | 7.3 g | 4 g |
| Allergens | Wheat | None listed |
Vitamins and minerals per 100 g
| Nutrient | Farro | Buckwheat |
|---|---|---|
| Calcium, Ca | 25.94 mg | 13.64 mg |
| Copper, Cu | 0.47 mg | 0.48 mg |
| Iron, Fe | 3.2 mg | 2.44 mg |
| Magnesium, Mg | 118.8 mg | 203 mg |
| Manganese, Mn | 2.6 mg | 1.23 mg |
| Niacin | 5.82 mg | 5.37 mg |
| Phosphorus, P | 367.5 mg | 373.7 mg |
| Potassium, K | 385.4 mg | 414.5 mg |
| Sodium, Na | 0.85 mg | 0 mg |
| Thiamin | 0.38 mg | 0.54 mg |
| Vitamin B-6 | 0.23 mg | 0.28 mg |
| Zinc, Zn | 3.97 mg | 2.24 mg |
Farro is higher in protein and fibre. Reach for Farro when you want protein for fullness or recovery.
Bottom line
Per 100 g, Farro provides 367 kcal, 12.6 g protein, 72.1 g carbohydrate, 3.1 g fat and 7.3 g fiber; Buckwheat provides 356 kcal, 11.1 g protein, 71.1 g carbohydrate, 3 g fat and 4 g fiber.
Looking beyond the macronutrients, Farro is the better source of zinc, while Buckwheat is the better source of magnesium (see the vitamins and minerals table below).
Farro is wheat, so it contains gluten and more protein and fiber; buckwheat is gluten-free and has much more magnesium.
In short: for protein and muscle, Farro; for fiber and digestion, Farro. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.