Oats vs Buckwheat
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Oats vs Buckwheat: nutrition per 100 g
| Per 100 g | Oats | Buckwheat |
|---|---|---|
| Calories | 381 kcal | 356 kcal |
| Protein | 12.5 g | 11.1 g |
| Carbohydrate | 69.8 g | 71.1 g |
| Fat | 5.8 g | 3 g |
| Fibre | 12 g | 4 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Oats | Buckwheat |
|---|---|---|
| Calcium, Ca | 51.34 mg | 13.64 mg |
| Copper, Cu | 0.41 mg | 0.48 mg |
| Folate, total | 29.99 ug | 30 ug |
| Iron, Fe | 3.8 mg | 2.44 mg |
| Magnesium, Mg | 128.6 mg | 203 mg |
| Manganese, Mn | 3.41 mg | 1.23 mg |
| Niacin | 0.93 mg | 5.37 mg |
| Phosphorus, P | 417.3 mg | 373.7 mg |
| Potassium, K | 375.9 mg | 414.5 mg |
| Selenium, Se | 29.04 ug | 13.6 ug |
| Sodium, Na | 0.31 mg | 0 mg |
| Thiamin | 0.33 mg | 0.54 mg |
| Vitamin B-6 | 0.12 mg | 0.28 mg |
| Zinc, Zn | 2.84 mg | 2.24 mg |
Oats is higher in protein, fibre and fat. Reach for Oats when you want protein for fullness or recovery.
Bottom line
Per 100 g, Oats provides 381 kcal, 12.5 g protein, 69.8 g carbohydrate, 5.8 g fat and 12 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, Oats is the better source of selenium, iron, while Buckwheat is the better source of magnesium (see the vitamins and minerals table below).
Oats have far more fiber, including beta-glucan, which has the strongest evidence for lowering LDL cholesterol; buckwheat is gluten-free with more magnesium and potassium.
In short: for protein and muscle, Oats; for fiber and digestion, Oats. 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.