Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Uncooked Oats
×
Uncooked Buckwheat
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 19% DV 389 calories
  • Uncooked Buckwheat 100 grams (x1) 17% DV 343 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 9% DV 6.9g
  • Uncooked Buckwheat 100 grams (x1) 4% DV 3.4g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 24% DV 66.3g
  • Uncooked Buckwheat 100 grams (x1) 26% DV 71.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 34% DV 16.9g
  • Uncooked Buckwheat 100 grams (x1) 27% DV 13.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 0% DV 0mg
  • Uncooked Buckwheat 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 6% DV 1.2g
  • Uncooked Buckwheat 100 grams (x1) 4% DV 0.74g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 38% DV 10.6g
  • Uncooked Buckwheat 100 grams (x1) 36% DV 10g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) --% DV --g
  • Uncooked Buckwheat 100 grams (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 26% DV 4.7mg
  • Uncooked Buckwheat 100 grams (x1) 12% DV 2.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 4% DV 54mg
  • Uncooked Buckwheat 100 grams (x1) 1% DV 18mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Uncooked Oats 100 grams (x1) 9% DV 429mg
  • Uncooked Buckwheat 100 grams (x1) 10% DV 460mg
Comparison Table

Table Legend

  1. Uncooked Oats
  2. Uncooked Buckwheat
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)		 389
(19%)		 343
(17%)
Fat (g)
(%DV)		 6.9
(9%)		 3.4
(4%)
Protein (g)
(%DV)		 16.9
(34%)		 13.3
(27%)
Carbohydrate (g)
(%DV)		 66.3
(24%)		 71.5
(26%)
Sugars (g)
(%DV)		 --
(--%)		 --
(--%)
Fiber (g)
(%DV)		 10.6
(38%)		 10
(36%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.2
(6%)		 0.74
(4%)
Net-Carbs (g) 55.7
61.5
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)		 54
(4%)		 18
(1%)
Iron, Fe (mg)
(%DV)		 4.7
(26%)		 2.2
(12%)
Potassium, K (mg)
(%DV)		 429
(9%)		 460
(10%)
Magnesium (mg)
(%DV)		 177
(42%)		 231
(55%)
Phosphorus, P (mg)
(%DV)		 523
(42%)		 347
(28%)
Sodium (mg)
(%DV)		 2
(0%)		 1
(0%)
Zinc, Zn (mg)
(%DV)		 4
(36%)		 2.4
(22%)
Copper, Cu (mg)
(%DV)		 0.63
(70%)		 1.1
(122%)
Manganese (mg)
(%DV)		 4.9
(214%)		 1.3
(57%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 8.3
(15%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.76
(64%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 0.43
(33%)
Niacin (B3) (mg)
(%DV)		 0.96
(6%)		 7
(44%)
Vitamin B5 (PA) (mg)
(%DV)		 1.3
(27%)		 1.2
(25%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.21
(12%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 56
(14%)		 30
(8%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 56
(14%)		 30
(8%)
Folate DFE (mcg)
(%)		 56
(14%)		 30
(8%)
Choline (mg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 --
(--%)
Vitamin A, IU (IU) 0 0
Lycopene (mcg) --
--
Lut + Zeaxanthin (mcg) --
--
Vitamin E (mg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 --
(--%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 8.2
9.8
Ash (g) 2
2
Alcohol (g) 0
0
Caffeine (mg) --
--
Theobromine (mg) --
--
PRAL score 13.22
3.32
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 2.178
1.04
Polyunsaturated Fats (g) 2.535
1.039
Omega 3s (g)
(%AI)		 0.111
(7%)		 0.078
(5%)
Omega 6s (g)
(%AI)		 2.424
(14%)		 0.961
(6%)
Omega 3 to Omega 6 Ratio 0.05
0.08
Omega 6 to Omega 3 Ratio 21.84
12.32
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
Docosapentaenoic Acid (DPA) (g) --
0
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) --
0.035
Capric Acid (10:0) (g) --
0.018
Lauric Acid (12:0) (g) 0.024
0.01
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.015
0.025
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 1.034
0.45
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.065
0.047
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.013
0.023
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 2.165
0.988
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) --
0
Docosenoic Acid (22:1) (g) --
0.012
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 2.424
0.961
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.111
0.078
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) --
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)		 405
(58%)		 309
(44%)
Isoleucine (mg)
(%RDI)		 694
(50%)		 498
(36%)
Leucine (mg)
(%RDI)		 1284
(47%)		 832
(30%)
Lysine (mg)
(%RDI)		 701
(33%)		 672
(32%)
Methionine (mg)
(%RDI)		 312
(43%)		 172
(24%)
Phenylalanine (mg)
(%RDI)		 895
(102%)		 520
(59%)
Threonine (mg)
(%RDI)		 575
(55%)		 506
(48%)
Tryptophan (mg)
(%RDI)		 234
(84%)		 192
(69%)
Valine (mg)
(%RDI)		 937
(51%)		 678
(37%)
Conditional  
Arginine (mg) 1192
982
Cystine (mg)
(%RDI)		 408
(142%)		 229
(80%)
Glycine (mg) 841
1031
Proline (mg) 934
507
Tyrosine (mg)
(%RDI)		 573
(65%)		 241
(28%)
Non-Essential  
Alanine (mg) 881
748
Aspartic acid (mg) 1448
1133
Betaine (mg) --
--
Glutamic acid (mg) 3712
2046
Hydroxyproline (mg) --
--
Serine (mg) 750
685
Data Source
Uncooked Oats
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Uncooked Buckwheat
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.