Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Buckwheat |
|---|---|
Macronutrients | |
| Calorieskcal | 34317% DV |
| Proteing | 13.327% DV |
| Total fatg | 3.44% DV |
| Carbohydrateg | 71.526% DV |
| Fibreg | 1036% DV |
| Waterg | 9.75 |
Fats | |
| Saturated fatg | 0.7414% DV |
| Monounsaturated fatg | 1.04 |
| Polyunsaturated fatg | 1.04 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.961 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Thiamin (B1)mg | 0.1018% DV |
| Riboflavin (B2)mg | 0.42533% DV |
| Niacin (B3)mg | 7.0244% DV |
| Pantothenic acid (B5)mg | 1.2325% DV |
| Vitamin B6mg | 0.2112% DV |
| Folateµg | 308% DV |
| Vitamin B12µg | 00% DV |
Minerals | |
| Calciummg | 181% DV |
| Ironmg | 2.212% DV |
| Magnesiummg | 23155% DV |
| Phosphorusmg | 34728% DV |
| Potassiummg | 46010% DV |
| Sodiummg | 10% DV |
| Zincmg | 2.422% DV |
| Coppermg | 1.1122% DV |
| Manganesemg | 1.357% DV |
| Seleniumµg | 8.315% DV |
Other | |
| Ashg | 2.1 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Buckwheat |
|---|---|
| PhytatesPhosphate ester | Present |
| PolyphenolsPolyphenol (class) | Notable |
| QuercetinFlavonol | Notable |
| Resistant starchFermentable carbohydrate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Buckwheat |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.