Oats vs Buckwheat
Side by side, per 100 g, from the same USDA reference data.
Oats has more — 389 calories per 100 g against 343 for buckwheat, a difference of 46 kcal (13% more). On protein it is Oats 16.9 g versus buckwheat 13.3 g per 100 g.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Nutrient by nutrient, per 100 g
| Per 100 g | Oats | Buckwheat | Difference |
|---|---|---|---|
| Calories | 389 kcal | 343 kcal | 46 kcal |
| Protein | 16.9 g | 13.3 g | 3.6 g |
| Total fat | 6.9 g | 3.4 g | 3.5 g |
| Saturated fat | 1.2 g | 0.7 g | 0.5 g |
| Carbohydrate | 66.3 g | 71.5 g | 5.2 g |
| Fibre | 10.6 g | 10.0 g | 0.6 g |
| Sodium | 2.0 mg | 1.0 mg | 1.0 mg |
| Potassium | 429.0 mg | 460.0 mg | 31.0 mg |
| Calcium | 54.0 mg | 18.0 mg | 36.0 mg |
| Iron | 4.7 mg | 2.2 mg | 2.5 mg |
| Vitamin C | 0.0 mg | 0.0 mg | equal |
| Vitamin A | 0.0 µg | 0.0 µg | equal |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 8.2 g | 9.8 g | 1.5 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 SR Legacy·REVIEWED JUL 2026
How this is worked out
- Both columns are the same USDA release, per 100 g of edible portion — the only basis on which two different foods can honestly be set side by side.
- The difference column is the two published figures subtracted, not a scaled or normalised score.
- The percentage in the answer is the higher figure over the lower, minus one — a ratio, so it does not change with serving size.
difference = |A − B| (per 100 g) "% more" = (higher ÷ lower − 1) × 100
The question this page settles
Which has more calories, oats or buckwheat?
Oats has more — 389 calories per 100 g against 343 for buckwheat, a difference of 46 kcal (13% more). On protein it is Oats 16.9 g versus buckwheat 13.3 g per 100 g.
Source: USDA FoodData Central, SR Legacy, reviewed JUL 2026. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
