Which is healthier, Buckwheat or Pumpkin Seed?

Pumpkin Seed wins in 6 out of 10 nutritional categories. Buckwheat has 92 calories and 3.4g protein per 100g, while Pumpkin Seed has 559 calories and 30.2g protein.

How many calories are in Buckwheat vs Pumpkin Seed?

Buckwheat contains 92 calories per 100g, while Pumpkin Seed contains 559 calories per 100g.

Which has more protein, Buckwheat or Pumpkin Seed?

Pumpkin Seed has more protein with 30.2g per 100g compared to 3.4g.

Buckwheat vs Pumpkin Seed

Nutrition Comparison per 100g

Buckwheat 4

6 Pumpkin Seed

Grains vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Buckwheat	Pumpkin Seed	Better
Calories	92kcal	559kcal	Buckwheat
Protein	3.4g	30.2g	Pumpkin Seed
Total Fat	0.6g	49.1g	Buckwheat
Carbohydrates	19.9g	10.7g	Buckwheat
Fiber	2.7g	6g	Pumpkin Seed
Sugar	0.9g	1.4g	Buckwheat
Vitamin C	0mg	1.9mg	Pumpkin Seed
Calcium	7mg	46mg	Pumpkin Seed
Iron	0.8mg	8.8mg	Pumpkin Seed
Potassium	88mg	809mg	Pumpkin Seed

Macronutrient Breakdown

Buckwheat

Protein: 3.4g Fat: 0.6g Carbs: 19.9g

Pumpkin Seed

Protein: 30.2g Fat: 49.1g Carbs: 10.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.