Buckwheat vs Rye – Which is Healthier?

Our Verdict

When comparing buckwheat to rye, we picked the buckwheat.

Why?

Both are good, wholegrain options for most people! On which note, yes, we are comparing whole groats* vs whole grains here, respectively.

*buckwheat is, you may remember, a flowering plant and not technically a grain or even a grass (and is very unrelated to wheat; it’s as closely related to wheat as a lionfish is to a lion).

In terms of macros, buckwheat has more protein, while rye has more carbs and fiber, the ratios of which mean that rye has the higher glycemic index. All in all, we’re calling this category a win for buckwheat on the basis of those things, but really, both are fine.

When it comes to vitamins, buckwheat has more of vitamins B1, B3, B6, B7, B9, K, and choline, while rye has more of vitamins B2, B5, and E. An easy win for buckwheat here.

In the category of minerals, buckwheat has more copper, calcium, iron, magnesium, phosphorus, potassium, and zinc, while rye has more manganese and selenium. Another clear win for buckwheat.

Lastly. it’s worth noting that while buckwheat does not contain gluten, rye does. So, if you’re avoiding gluten, buckwheat is the option to choose here for that reason too.

If you don’t have celiac disease, wheat allergy, gluten intolerance, or something like that, then rye is still very worthwhile; buckwheat may have won on numbers in each category, but rye wasn’t far behind on anything; the margins of difference were quite small today.

Still, buckwheat is the best all-rounder here!

Want to learn more?

You might like to read:

• Grains: Bread Of Life, Or Cereal Killer?
• Gluten: What’s The Truth?
• Eat More (Of This) For Lower Blood Pressure

Take care!