Buckwheat vs Rye grain
Side by side, per 100 g, from the same USDA reference data.
Buckwheat has more — 343 calories per 100 g against 338 for rye grain, a difference of 5 kcal (1% more). On protein it is Buckwheat 13.3 g versus rye grain 10.3 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Buckwheat | Rye grain | Difference |
|---|---|---|---|
| Calories | 343 kcal | 338 kcal | 5 kcal |
| Protein | 13.3 g | 10.3 g | 2.9 g |
| Total fat | 3.4 g | 1.6 g | 1.8 g |
| Saturated fat | 0.7 g | 0.2 g | 0.5 g |
| Carbohydrate | 71.5 g | 75.9 g | 4.4 g |
| Fibre | 10.0 g | 15.1 g | 5.1 g |
| Sugars | — g | 1.0 g | — |
| Sodium | 1.0 mg | 2.0 mg | 1.0 mg |
| Potassium | 460.0 mg | 510.0 mg | 50.0 mg |
| Calcium | 18.0 mg | 24.0 mg | 6.0 mg |
| Iron | 2.2 mg | 2.6 mg | 0.4 mg |
| Vitamin C | 0.0 mg | 0.0 mg | equal |
| Vitamin A | 0.0 µg | 1.0 µg | 1.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 9.8 g | 10.6 g | 0.8 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.