Buckwheat Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 350

% Daily Value *

Total Fat 3g %5

Saturated Fat 1g %3

Trans Fat ~g

Cholesterol 0mg %0

Sodium 1mg %0

Total Carbohydrate 72g %24

Dietary Fiber 10g %35

Total Sugars ~g

Protein 13g

Vitamin D 0.0IU %0

Calcium 18.0mg %1

Iron 2.2mg %12

Potassium 460mg %12

Phosphorus 347.0mg %34

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in buckwheat

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin B1 (Thiamin) 0.1mg %8

Vitamin B6 0.2mg %16

Vitamin B5 (Pantothenic acid) 1.2mg %25

Vitamin B2 (Riboflavin) 0.4mg %33

Vitamin B3 (Niacin) 7.0mg %44

Minerals in buckwheat

Sodium 1.0mg %0

Calcium 18.0mg %1

Potassium 460.0mg %12

Iron 2.2mg %12

Selenium 8.3µg %15

Zinc 2.4mg %17

Phosphorus 347.0mg %35

Magnesium 231.0mg %55

Manganese 1.3mg %57

Copper 1.1mg %122

Amino Acids in buckwheat

Methionine 0.2g %22

Tyrosine 0.2g %26

Leucine 0.8g %28

Lysine 0.7g %30

Isoleucine 0.5g %33

Valine 0.7g %35

Histidine 0.3g %41

Threonine 0.5g %45

Phenylalanine 0.5g %55

Tryptophan 0.2g %64

Cystine 0.2g %75

Fatty Acids in buckwheat

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of buckwheat is 13.9/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Buckwheat has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 64
Lysine 45 52
Isoleucine 30 38
Valine 39 52
Histidine 15 24
Threonine 23 39
Tryptophan 6 15
Met+Cys 22 31
Phe+Tyr 30 59

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in buckwheat is 1.5 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of buckwheat is 3.4 which makes it a medium energy density food.

low ED
high ED
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How nutritious is this food?

Micronutrients in buckwheat as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that buckwheat is lacking.

Nutrient Density Score for buckwheat is 22/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for buckwheat

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 2.18 <12
Potassium:Sodium 460.00 >2
Caclcium:Magnesium 0.08 <2
Iron:Copper 2.00 <15
Calcium:Phosphorus 0.05 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

81% of insulinogenic calories