Buckwheat: Nutrient Profile
What is Buckwheat richest in? Below are the vitamins, minerals and amino acids that 100 g of Buckwheat delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Buckwheat: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B3 (Niacin) | 7.0 mg | 🟡 44% | Energy, skin & nerves |
| 2 | Vitamin B2 (Riboflavin) | 0.4 mg | 🟡 33% | Energy & cell health |
| 3 | Vitamin B5 (Pantothenic Acid) | 1.2 mg | 🟡 25% | Energy metabolism |
| 4 | Vitamin B6 | 0.2 mg | 🟡 12% | Brain & metabolism |
| Minerals | ||||
| 1 | Copper | 1.1 mg | 🟢 122% | Iron use; connective tissue |
| 2 | Manganese | 1.3 mg | 🟢 57% | Bone & metabolism |
| 3 | Magnesium | 231 mg | 🟢 55% | Muscle, nerves & energy |
| 4 | Phosphorus | 347 mg | 🟡 28% | Bones & cellular energy |
| 5 | Zinc | 2.4 mg | 🟡 22% | Immunity & healing |
| 6 | Selenium | 8.3 mcg | 🟡 15% | Antioxidant & thyroid |
| 7 | Iron | 2.2 mg | 🟡 12% | Carries oxygen in blood |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 2.0 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 1.1 g | 🟢 | Cellular energy & detox |
| 3 | Glycine | 1.0 g | 🟢 | Collagen, calm & sleep |
| 4 | Arginine | 1.0 g | 🟡 | Blood flow (nitric oxide) |
| 5 | Leucine | 0.8 g | 🟡 | Builds muscle (BCAA) |
| 6 | Alanine | 0.7 g | 🟡 | Energy (glucose cycle) |
| 7 | Serine | 0.7 g | 🟡 | Cell membranes & brain |
| 8 | Valine | 0.7 g | 🟡 | Muscle & energy (BCAA) |
| 9 | Lysine | 0.7 g | 🟡 | Collagen & immunity |
| 10 | Phenylalanine | 0.5 g | 🟡 | Dopamine & focus |
| 11 | Proline | 0.5 g | 🟡 | Collagen & joints |
| 12 | Threonine | 0.5 g | 🟡 | Collagen & gut lining |
| 13 | Isoleucine | 0.5 g | 🟡 | Muscle & energy (BCAA) |
| 14 | Histidine | 0.3 g | 🟡 | Histamine & blood |