Buckwheat

From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat

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Ingredients: Descriptions and Photos
Buckwheat

(Buckwheat)  The origin of buckwheat is believed to be central and western China. Many people think that buckwheat is a cereal grain, but it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.  Buckwheat is also highly nutritious, as can be seen in the nutritional chart.  Roasted buckwheat groats are called kasha.  Whole buckwheat can be used as a substitute for rice and cooked as a cereal. Buckwheat flour can be used in making oven cakes, pancakes, and breads.

Buckwheat

Refuse: 0%  
Scientific Name:  Fagopyrum esculentum Moench
NDB No: 20008 (Nutrient values and weights are for edible portion)

Nutrient Units Value per
100 grams
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
170g
Proximates
Water
g
9.75
2
 
16.57
Energy
kcal
343
0
 
583
Energy
kj
1435
0
 
2440
Protein
g
13.25
2
 
22.52
Total lipid (fat)
g
3.40
2
 
5.78
Ash
g
2.10
2
 
3.57
Carbohydrate, by difference
g
71.50
0
 
121.55
Fiber, total dietary
g
10.0
0
 
17.0
Minerals
Calcium, Ca
mg
18
1
 
31
Iron, Fe
mg
2.20
1
 
3.74
Magnesium, Mg
mg
231
1
 
393
Phosphorus, P
mg
347
1
 
590
Potassium, K
mg
460
1
 
782
Sodium, Na
mg
1
1
 
2
Zinc, Zn
mg
2.40
1
 
4.08
Copper, Cu
mg
1.100
1
 
1.870
Manganese, Mn
mg
1.300
1
 
2.210
Selenium, Se
mcg
8.3
0
 
14.1
Vitamins
Vitamin C, total ascorbic acid
mg
0.0
0
 
0.0
Thiamin
mg
0.101
1
 
0.172
Riboflavin
mg
0.425
1
 
0.723
Niacin
mg
7.020
1
 
11.934
Pantothenic acid
mg
1.233
0
 
2.096
Vitamin B-6
mg
0.210
1
 
0.357
Folate, total
mcg
30
1
 
51
Folic acid
mcg
0
0
 
0
Folate, food
mcg
30
1
 
51
Folate, DFE
mcg_DFE
30
0
 
51
Vitamin B-12
mcg
0.00
0
 
0.00
Vitamin B-12, added
mcg
0.00
0
 
0.00
Vitamin A, IU
IU
0
0
 
0
Vitamin A, RAE
mcg_RAE
0
0
 
0
Retinol
mcg
0
0
 
0
Lipids
Fatty acids, total saturated
g
0.741
0
 
1.260
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.035
13
 
0.060
10:0
g
0.018
13
 
0.031
12:0
g
0.010
13
 
0.017
14:0
g
0.025
13
 
0.043
16:0
g
0.450
13
 
0.765
18:0
g
0.047
13
 
0.080
Fatty acids, total monounsaturated
g
1.040
0
 
1.768
16:1 undifferentiated
g
0.023
13
 
0.039
18:1 undifferentiated
g
0.988
13
 
1.680
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.012
13
 
0.020
Fatty acids, total polyunsaturated
g
1.039
0
 
1.766
18:2 undifferentiated
g
0.961
13
 
1.634
18:3 undifferentiated
g
0.078
13
 
0.133
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0
Amino acids
Tryptophan
g
0.192
5
 
0.326
Threonine
g
0.506
17
 
0.860
Isoleucine
g
0.498
17
 
0.847
Leucine
g
0.832
17
 
1.414
Lysine
g
0.672
17
 
1.142
Methionine
g
0.172
17
 
0.292
Cystine
g
0.229
10
 
0.389
Phenylalanine
g
0.520
16
 
0.884
Tyrosine
g
0.241
15
 
0.410
Valine
g
0.678
17
 
1.153
Arginine
g
0.982
17
 
1.669
Histidine
g
0.309
16
 
0.525
Alanine
g
0.748
14
 
1.272
Aspartic acid
g
1.133
13
 
1.926
Glutamic acid
g
2.046
14
 
3.478
Glycine
g
1.031
14
 
1.753
Proline
g
0.507
14
 
0.862
Serine
g
0.685
14
 
1.165
Other
Alcohol, ethyl
g
0.0
0
 
0.0
USDA National Nutrient Database for Standard Reference, Release 19 (2006)