USDA-derived comparison
Buckwheat vs Quinoa (cooked)
Quinoa (cooked) leads for Phosphorus, Folate and Vitamin E per 100g, while Buckwheat holds its own elsewhere.
Who each is for: Choose quinoa (cooked) for phosphorus and folate.
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 pageQuinoa (cooked)
Typical serving: 1 cup (185g)
9/100
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 | Quinoa (cooked) |
|---|---|---|
| Calories | 92 kcal | 120 kcal |
| Protein | 3 g | 4 g |
| Carbs | 20 g | 21 g |
| Fat | 1 g | 2 g |
| Fiber | 3 g | 3 g |
| Sat fat | 0 g | 0 g |
| Sodium | 4 mg | 7 mg |
| Potassium | 88 mg | 172 mg |
| Calcium | 7 mg | 17 mg |
| Iron | 0.8 mg | 1.5 mg |
| Magnesium | 51 mg | 64 mg |
| Zinc | 0.6 mg | 1.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 14 µg | 42 µg |
Servings differ: 1 cup of buckwheat is about 168g, 1 cup of quinoa (cooked) about 185g. Scale accordingly before deciding anything on the 100g basis alone.
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