USDA-derived comparison
Buckwheat vs Oats (porridge, dry)
Oats (porridge, dry) leads for Phosphorus, Vitamin B1 and Iron per 100g, while Buckwheat holds its own elsewhere.
Who each is for: Choose oats (porridge, dry) for phosphorus and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Buckwheat
Typical serving: 1 cup (168g)
5/100
No clear per-100g leads, which is a result in itself.
Full Buckwheat pageOats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Buckwheat | Oats (porridge, dry) |
|---|---|---|
| Calories | 92 kcal | 379 kcal |
| Protein | 3 g | 13 g |
| Carbs | 20 g | 68 g |
| Fat | 1 g | 7 g |
| Fiber | 3 g | 10 g |
| Sat fat | 0 g | 1 g |
| Sodium | 4 mg | 6 mg |
| Potassium | 88 mg | 362 mg |
| Calcium | 7 mg | 52 mg |
| Iron | 0.8 mg | 4.3 mg |
| Magnesium | 51 mg | 138 mg |
| Zinc | 0.6 mg | 3.6 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 14 µg | 32 µg |
Servings differ: 1 cup of buckwheat is about 168g, 40 g of oats (porridge, dry) about 40g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate