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Nutritional Info: Buckwheat flour, whole-groat

The USDA reference number for this food is: 20011
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Buckwheat flour, whole-groat

Nutrition Facts

Serving Size: 1 cup (120g or 4.2 oz)
 

Amount Per Serving

 

Calories

402
Calories from Fat 31
 

% Daily Value*

 

Total Fat

4g
6%
 
Saturated Fat 1g4%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

13mg
1%
 

Total Carbohydrate

85g
28%
 
Dietary Fiber 12g48%
 
Sugars 3g
 

Protein

15g
 
Vitamin A0% · Vitamin C0%
 
Calcium5% · Iron27%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Mustard powder with Buckwheat Flour and pepper
Mustard powder with Buckwheat Flour and pepper

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 cup (120g or 4.2 oz)
kcal*kjoules*RDI%
 
Total Calories402 kcal1682 kJ20%
 
from Carbs320.2 kcal1339.7 kJ
 
from Fat31.1 kcal130.27 kJ
 
from Protein51 kcal213.53 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 120 grams of Buckwheat flour, whole-groat


Vitamin Content

Vitamin Content

Serving Size: 1 cup (120g or 4.2 oz)
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.6984 mg 35%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.384 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 8.4 mcg 11%
 
Thiamin 0.5004 mg 33%
 
Riboflavin 0.228 mg 13%
 
Niacin 7.38 mg 37%
 
Pantothenic Acid 0.528 mg 5%
 
Folate 64.8 mcg 16%
 
Folate, Food 64.8 mcg 16%
 
Folate, DFE 64.8 mcg DFE 16%
 
Choline 65.04 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 120g (4.23 oz) of Buckwheat flour, whole-groat contains. Vitamin RDI for 120 grams of Buckwheat flour, whole-groat


Mineral Content

Mineral Content

Serving Size: 1 cup (120g or 4.2 oz)
AmountRDI%
 
Calcium 49.2 mg 5%
 
Iron 4.872 mg 27%
 
Magnesium 301.2 mg 75%
 
Phosphorus 404.4 mg 40%
 
Potassium 692.4 mg 15%
 
Sodium 13.2 mg 1%
 
Zinc 3.744 mg 25%
 
Copper 0.618 mg 31%
 
Manganese 2.436 mg 122%
 
Selenium 6.84 mcg 10%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 120g (4.23 oz) of Buckwheat flour, whole-groat contains. Mineral RDI for 120 grams of Buckwheat flour, whole-groat


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (120g or 4.2 oz)
AmountRDI%*
 
Protein15.144g30%
 

Essential Aminos

 
Histidine0.3528 g50%
 
Isoleucine0.5688 g41%
 
Leucine0.9504 g35%
 
Lysine0.768 g37%
 
Methionine0.1968 g
 
Phenylalanine0.594 g
 
Threonine0.5784 g55%
 
Tryptophan0.2196 g78%
 
Valine0.7752 g43%
 

Non-essential Aminos

 
Arginine1.122 g
 
Alanine0.8544 g
 
Aspartate1.2936 g
 
Cystine0.2616 g
 
Glutamate2.3376 g
 
Glycine1.1772 g
 
Hydroxyproline
 
Proline0.5784 g
 
Serine0.7824 g
 
Tyrosine0.276 g
 
Methionine + Cystine† 0.4584 g 44
 
Phenylalanine + Tyrosine† 0.87 g 83
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Buckwheat flour, whole-groat is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 120g (4.23 oz) of Buckwheat flour, whole-groat. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 120g (4.23 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 120 grams of Buckwheat flour, whole-groat


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (120g or 4.2 oz)
AmountRDI%
 
Total Carbohydrates84.708g28%
 
Dietary Fiber12g48%
 
Starch~
 
Sugars3.12g
 
Sucrose2.04g
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
120g (4.23 oz) grams of Buckwheat flour, whole-groat contains 84.708 grams of carbohydrates which is 28% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 120 grams of Buckwheat flour, whole-groat contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (120g or 4.2 oz)
AmountRDI%
 
Total Fat3.72g6%
 
Total Omega-3 Fatty Acids0.0852g
 
Total Omega-6 Fatty Acids1.0524g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.8124g4%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.0192g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.0384g
 
Lauric Acid   [Dodecanoic Acid]0.0108g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.0276g
 
Palmitic Acid   [Hexadecanoic Acid]0.4932g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.0516g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.1388g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.0132g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]1.0824g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.0252g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.1388g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.0524g
 
Linolenic Acid   [Octadecatrienoic Acid]0.0852g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Buckwheat flour, whole-groat in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 120 grams of Buckwheat flour, whole-groat
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (120g or 4.2 oz)
Amount
 
Alcohol0g
 
Water13.38g
 
Ash3.048g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Buckwheat flour, whole-groat:

Buckwheat flour, whole-groat is an excellent source of Vitamin B6, Thiamin, Niacin, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Buckwheat flour, whole-groat is a good source of Vitamin K, Riboflavin, Folate, Potassium and Selenium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 20
Athletic Diet - Low Fat, High Protein and Carbs 78
Low Fat Diet (e.g. Jenny Craig) 69
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 66
Low Sodium Diet 93
Low Glycemic Index Diet (e.g. South Beach Diet) 35
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 402 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 402 calories contained in 120g (4.23 oz)g of Buckwheat flour, whole-groat. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 402 calories
Stretching2 hours 14 mins(180 cal/hr)
Walking (3.5 mph)1 hour 26 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 23 mins(290 cal/hr)
Dancing1 hour 13 mins(330 cal/hr)
Light gardening/yard work1 hour 13 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 13 mins(330 cal/hr)
Hiking1 hour 5 mins(370 cal/hr)
Amount of Vigorous exercise to burn 402 calories
Weight lifting (vigorous effort)55 mins(440 cal/hr)
Heavy yard work (chopping wood)55 mins(440 cal/hr)
Basketball (vigorous)55 mins(440 cal/hr)
Walking (4.5 mph)52 mins(460 cal/hr)
Aerobics50 mins(480 cal/hr)
Swimming (slow freestyle laps)47 mins(510 cal/hr)
Running/jogging (5 mph)41 mins(590 cal/hr)
Bicycling (>10 mph)41 mins(590 cal/hr)
Exercise profile for 120g (4.23 oz) of Buckwheat flour, whole-groat

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Buckwheat flour, whole-groat" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 26 Sep 2017 http://skipthepie.org/cereal-grains-and-pasta/buckwheat-flour-whole-groat/

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