Buckwheat Groats Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 93

% Daily Value *

Total Fat 1g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 4mg %0

Total Carbohydrate 20g %6

Dietary Fiber 3g %9

Total Sugars 1g

Protein 3g

Vitamin D 0.0IU %0

Calcium 7.0mg %0

Iron 0.8mg %4

Potassium 88mg %2

Phosphorus 70.0mg %7

* 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 groats

Vitamin B12 0.0µg %0

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin E 0.1mg %1

Vitamin K 1.9µg %2

Vitamin B2 (Riboflavin) 0.0mg %3

Vitamin B1 (Thiamin) 0.0mg %3

Choline, total 20.1mg %4

Vitamin B3 (Niacin) 0.9mg %6

Vitamin B6 0.1mg %6

Vitamin B5 (Pantothenic acid) 0.4mg %7

Minerals in buckwheat groats

Sodium 4.0mg %0

Calcium 7.0mg %1

Potassium 88.0mg %2

Selenium 2.2µg %4

Zinc 0.6mg %4

Iron 0.8mg %4

Phosphorus 70.0mg %7

Magnesium 51.0mg %12

Copper 0.1mg %16

Manganese 0.4mg %18

Amino Acids in buckwheat groats

Methionine 0.0g %6

Tyrosine 0.1g %7

Leucine 0.2g %7

Lysine 0.2g %8

Isoleucine 0.1g %8

Valine 0.2g %9

Histidine 0.1g %11

Threonine 0.1g %11

Phenylalanine 0.1g %14

Tryptophan 0.0g %16

Cystine 0.1g %19

Fatty Acids in buckwheat groats

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 groats is 15.0/100 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 Groats has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 71
Lysine 45 57
Isoleucine 30 42
Valine 39 58
Histidine 15 26
Threonine 23 43
Tryptophan 6 16
Met+Cys 22 34
Phe+Tyr 30 65

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 groats is 1.3 which makes it a low P:E food.

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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 groats is 0.9 which makes it a low energy density food.

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How nutritious is this food?

Micronutrients in buckwheat groats 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 groats is lacking.

Nutrient Density Score for buckwheat groats is 18/100 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 groats

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 4.18 <12
Potassium:Sodium 22.00 >2
Caclcium:Magnesium 0.14 <2
Iron:Copper 5.48 <15
Calcium:Phosphorus 0.10 >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 59%

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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.

84% of insulinogenic calories