Comparing Nutrients in 300 calories Cooked QuinoaVS Boiled Buckwheat

Weight per 300 calories

Cooked Quinoa

250g

Boiled Buckwheat

326g

Cooked Quinoa has 1.3 times more energy per 100g than Boiled Buckwheat. It has average energy density when compared to other foods. Cooked Buckwheat Groats having average energy density.

Which food has more nutrients per 300 calories - Cooked Quinoa or Boiled Buckwheat?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Boiled Buckwheat

14%

80%

300 kcal ▼

Macro Nutrients

Cooked Quinoavs Boiled Buckwheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

4.95%4.8g

Fat

2.1%2.02g

4.8 gvs2.02 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

1.8%0.58g

Saturated Fat

1.37%0.44g

0.58 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

13.3%0.21g

Omega 3

2.85%0.046g

0.21 gvs0.046 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

14.3%2.44g

Omega 6

3.34%0.57g

2.44 gvs0.57 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

41%53.3g

Carbohydrate

50%65g

53.3 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

3%2.18g

Sugars

4.05%2.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.18 gvs2.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

Fructose

0.45%0.33g

≤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]

NA gvs0.33 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

Glucose

%0.65g

NA gvs0.65 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

18.4%7g

Fiber

23%8.8g

7 gvs8.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

19.6%11g

Protein

19.7%11g

11 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Quinoavs Boiled Buckwheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

22.3%0.27mg

Vitamin B1

11%0.13mg

Thiamine

0.27 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

21%0.28mg

Vitamin B2

9.8%0.13mg

Riboflavin

0.28 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

6.44%1.03mg

Vitamin B3

19%3.07mg

Niacin, nicotinic acid, niacinamide

1.03 mgvs3.07 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

23.4%1.17mg

Pantothenic acid

NA mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

23.7%0.31mg

Vitamin B6

19.3%0.25mg

Pyridoxine

0.31 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

26.3%105μg

Vitamin B9

11.4%45.7μg

Folates and Folic Acid

105 μgvs45.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

10.5%1.58mg

Vitamin E

1.96%0.29mg

Tocopherols and Tocotrienols

1.58 mgvs0.29 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

0%0μg

Vitamin K

5.16%6.2μg

Phytomenadione or phylloquinone

0 μgvs6.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Cooked Quinoavs Boiled Buckwheat

4.25%42.5mg

Calcium

2.3%23mg

42.5 mgvs23 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

53.3%0.48mg

Copper

53%0.48mg

0.48 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

46.6%3.73mg

Iron

32.6%2.6mg

3.73 mgvs2.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

38%160mg

Magnesium

39.6%166mg

160 mgvs166 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

68.6%1.58mg

Manganese

57%1.3mg

1.58 mgvs1.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum

54.3%380mg

Phosphorus

32.6%228mg

380 mgvs228 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

12.6%430mg

Potassium

8.44%287mg

430 mgvs287 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

12.7%7μg

Selenium

13%7.17μg

7 μgvs7.17 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

1.17%17.5mg

Sodium

0.87%13mg

17.5 mgvs13 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

24.8%2.73mg

Zinc

18%2mg

2.73 mgvs2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

4.84%179g

Water

6.67%247g

179 gvs247 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 300 calories of Cooked Quinoa vs Boiled Buckwheat:

Cooked Quinoa has 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.4 times more Vitamin E than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 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 300 kcal.

Comparing minerals per 300 calories for Cooked Quinoa vs Boiled Buckwheat:

Cooked Quinoa has 1.9 times more Calcium, 1.4 times more Iron, 1.2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 1.4 times more Water than Cooked Quinoa.
Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Copper, Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Quinoa has 2.4 times more Fat, 4.7 times more Omega 3 and 4.3 times more Omega 6 than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 1.3 times more Sugars and 1.3 times more Fiber than Cooked Quinoa.
Both Cooked Quinoa and Cooked Buckwheat Groats have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cooked Quinoa as well as Cooked Buckwheat Groats have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked QuinoaVS Raw KamutBoiled BuckwheatVS Raw KamutCooked QuinoaVS Buckwheat FlourBoiled BuckwheatVS Buckwheat Flour

Compare Foods

Comparing Nutrients in 300 calories Cooked QuinoaVS Boiled Buckwheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Quinoa or Boiled Buckwheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: