Buckwheat nutritional values

Buckwheat is rich in manganese, magnesium and fiber. Buckwheat contains the health-protecting and immune system supporting flavonoids rutin and quercitin. The protein in buckwheat is composed of all essential amino acids, which makes it a complete, valuable protein very helpful if you are on the vegan diet.

More on Buckwheat:
Blueberry buckwheat pancakes
Buckwheat tips
Ukrainian Stuffed Cabbage Recipe
(This recipes can be cooked with rice or buckwheat stuffing)

Buckwheat, cooked

	100 grams	1 cup (170.0 g)
Energy	343.00 kcal	583.100 k
Protein	13.25 g	22.525 g
Fiber, total dietary	10.00 g	17.000 g
Total fat	3.40 g	5.780 g
Carbohydrate	71.50 g	121.550 g
Minerals
Sodium, Na	1.00 mg	1.700 mg
Magnesium, Mg	231.00 mg	392.700 mg
Copper, Cu	1.10 mg	1.870 mg
Potassium, K	460.00 mg	782.000 mg
Zinc, Zn	2.40 mg	4.080 mg
Manganese, Mn	1.30 mg	2.210 mg
Iron, Fe	2.20 mg	3.740 mg
Phosphorus, P	347.00 mg	589.900 mg
Calcium, Ca	18.00 mg	30.600 mg
Selenium, Se	8.30 mcg	14.110 mcg
Vitamins
Vitamin C, total ascorbic acid	0.00 mg	0.000 mg
Vitamin B-12	0.00 mcg	0.000 mcg
Retinol	0.00 mcg	0.000 mcg
Thiamin	0.10 mg	0.172 mg
Pantothenic acid	1.23 mg	2.096 mg
Vitamin B-6	0.21 mg	0.357 mg
Niacin	7.02 mg	11.934 mg
Folate, total	30.00 mcg	51.000 mcg
Riboflavin	0.42 mg	0.723 mg
Vitamin A, IU	0.00 IU	0.000 IU
Cholesterol	0.00 mg	0.000 mg
Amino Acids
Histidine	0.31 g	0.525 g
Proline	0.51 g	0.862 g
Leucine	0.83 g	1.414 g
Arginine	0.98 g	1.669 g
Glutamic acid	2.05 g	3.478 g
Glycine	1.03 g	1.753 g
Threonine	0.51 g	0.860 g
Tyrosine	0.24 g	0.410 g
Lysine	0.67 g	1.142 g
Aspartic acid	1.13 g	1.926 g
Phenylalanine	0.52 g	0.884 g
Alanine	0.75 g	1.272 g
Valine	0.68 g	1.153 g
Cystine	0.23 g	0.389 g
Isoleucine	0.50 g	0.847 g
Methionine	0.17 g	0.292 g
Tryptophan	0.19 g	0.326 g
Serine	0.69 g	1.165 g