Buckwheat

ByОлена Коновалова
BUCKWHEAT
Buckwheat is characterized by a highly balanced composition of vitamins, mineral elements, proteins, and essential amino acids; it contains a significant amount of phytosterols, carbohydrates (especially starch and fiber), as well as purines.
Thus, buckwheat is rich in alpha-tocopherol (32.0% of the daily norm per 100 g), pantothenic acid (24.7%), biotin (21.0%), vitamin PP (nicotinic acid) (19.5%), choline (14.4%), vitamin B2 (riboflavin) (14.1%), vitamin B6 (pyridoxine) (13.8%), vitamin B1 (thiamine) (11.8%), and vitamin K (phylloquinone) (9.2%).
The mineral composition of buckwheat is diverse and rich in macro-, micro-, and ultra-trace elements. It predominantly contains: boron (1042.9%), vanadium (425.0%), silicon (400.0%), manganese (88.0%), rubidium (70.8%), copper (66.0%), magnesium (61.1%), iron (55.3%), molybdenum (55.0%), zirconium (52.4%), phosphorus (43.8%), strontium (38.0%), cobalt (36.0%), zinc (23.1%), selenium (21.5%), potassium (15.7%), titanium (10.6%), and nickel (10.3%).
Buckwheat contains proteins (13.5%), as well as essential and non-essential amino acids (16.7% and 11.7% per 100 g, respectively), while the content of all essential amino acids exceeds 10% of the daily norm per 100 g. Buckwheat is particularly rich in essential amino acids: valine (24.8%) and isoleucine (21.0%); among the non-essential amino acids, the predominant one is glycine (22.0%).
Buckwheat is also characterized by a high content of phytosterols (134.7% of the daily norm per 100 g), the primary component of which is beta-sitosterol (150.0%), which allows buckwheat to be classified as a “women’s product” (for further details, see Avocado).
Buckwheat has a relatively high content of total carbohydrates (18.0%), with fiber being the dominant carbohydrate component (56.0% of the daily norm per 100 g). Buckwheat contains significant amounts of starch (54.1 g per 100 g) and pectin (20.0% of the daily norm per 100 g), and a small amount of sucrose (1.24 g per 100 g).
Patients with gout should note that buckwheat is characterized by a relatively high content of total purine bases: 49.7% of the daily norm per 100 g.
The content of oxalic acid per 100 g is 133 mg, which constitutes 33.3% of the maximum allowable daily intake (for further details, see Rhubarb).
Buckwheat is capable of accumulating the toxic microelement strontium (38.0% of the daily norm per 100 g).
Caloric content per 100 g: 343 kcal
Water per 100 g: 9.75-14.00 g
Ash per 100 g: 1.80-2.10 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually*
Vitamin B1 (thiamine) 0.101-0.300 mg 11.8% 10
Vitamin B2 (riboflavin) 0.140-0.425 mg 14.1% 20
Vitamin B5 (pantothenic acid) 1.233 mg 24.7% 30
Vitamin B6 (pyridoxine) 0.210-0.340 mg 13.8% 20
Vitamin B9 (folic acid) 28.0-32.0 mcg 7.5% 10
Vitamin B12 (cyanocobalamin) 0.0 mcg 0.0% 0
Vitamin C (ascorbic acid) 0.0 mg 0.0% 0
Vitamin E (alpha-tocopherol) 4.8 mg 32.0% 30
Beta-tocopherol 0.0 mg 0.0% 0
Gamma-tocopherol 0.1 mg 0.7% 0
Delta-tocopherol 0.4 mg 2.7% 5
Vitamin D (ergocalciferol) 0.0 mcg 0.0% 0
Vitamin PP (nicotinic acid) 3.9 mg 19.5% 20
Vitamin K (phylloquinone) 11.0 mcg 9.2% 10
Biotin 10.0-11.0 mcg 21.0% 20
Beta-carotene 10.0 mcg 0.2% 0
Alpha-carotene 0.0 mcg 0.0% 0
Lutein + zeaxanthin 220.0 mcg 3.7% 5
Beta-cryptoxanthin 0.0 mcg 0.0% 0
Lycopene 0.0 mcg 0.0% 0
Choline 54.2-90.0 mg 14.4% 20
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0% 0
Betaine trimethylglycine 10.0-30.0 mg 2.0% 5

* Full pitcher – 100% of daily norm; empty – 0-1% of daily norm.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Potassium 325.0-460.0 mg 15.7% 20
Calcium 11.8-18.0 mg 1.4% 0
Silicon 120.0 mg 400.0% 100100100100
Magnesium 231.0-258.0 mg 61.1% 60
Sodium 1.0-4.0 mg 0.2% 0
Sulfur 80.0 mg 8.0% 10
Phosphorus 334.0-355.0 mg 43.8% 40
Chlorine 94.0 mg 4.1% 5

Microelements and ultra-trace elements

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Aluminum 33.3-50.5 mcg 0.1% 0
Boron 730.0 mcg 1042.9% 10010010010010010010010010010040
Bromine 0.39-0.75 mcg 0.03% 0
Vanadium 170.0 mcg 425.0% 10010010010030
Germanium 0.0 mcg 0.0% 0
Iron 8.3 mg 55.3% 50
Iodine 5.1 mcg 3.4% 5
Cobalt 3.6 mcg 36.0% 40
Lithium 4.2 mcg 4.2% 5
Manganese 1760.0 mcg 88.0% 90
Copper 660.0 mcg 66.0% 70
Molybdenum 38.5 mcg 55.0% 60
Arsenic 1.0 mcg 8.3% 10
Nickel 10.1-20.2 mcg 10.3% 10
Tin 35.0 mcg 1.8% 0
Rubidium 52.5-89.1 mcg 70.8% 70
Lead 0.1-0.2 mcg 1.5% 0
Selenium 14.0 mcg 21.5% 20
Strontium 304.0 mcg 38.0% 40
Thallium 0.01 mcg 0.5% 0
Titanium 90.0 mcg 10.6% 10
Fluorine 33.0 mcg 0.8% 0
Chromium 6.0 mcg 12.0% 10
Zinc 2770.0 mcg 23.1% 20
Zirconium 26.2 mcg 52.4% 50

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total protein content 10.8 g 13.5% 20
Content of essential amino acids 3.65 g 16.7% 20
Content of non-essential amino acids 6.67 g 11.7% 10

 

Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Valine 0.620 g 24.8% 30
Histidine 0.250 g 11.9% 10
Isoleucine 0.420 g 21.0% 20
Leucine 0.690 g 15.0% 20
Lysine 0.460 g 11.2% 10
Methionine 0.230 g 12.8% 10
Threonine 0.380 g 15.8% 20
Tryptophan 0.140 g 14.0% 20
Phenylalanine 0.460 g 15.3% 20

 

Non-Essential Amino Acids

 

Name of the acid Content, g per 100 g of product % of daily norm
in numbers visually
Alanine 0.570 g 8.6% 10
Arginine 0.910 g 14.9% 20
Aspartic acid 1.160 g 9.5% 10
Glycine 0.770 g 22.0% 20
Glutamic acid 1.640 g 12.1% 10
Proline 0.670 g 14.9% 20
Serine 0.460 g 5.5% 5
Tyrosine 0.290 g 9.7% 10
Cystine 0.200 g 11.1% 10



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily norm
in numbers visually
Total fat content 3.20 g 3.2% 5
Content of unsaturated fatty acids 2.22 g 5.4% 5
Content of omega-3 unsaturated fatty acids 0.050 g 5.0% 5
Content of omega-6 unsaturated fatty acids 1.050 g 10.5% 10
Content of saturated fatty acids 0.670 g 2.7% 5

 

Unsaturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.020 g
Oleic C 18:1 (omega-9) 1.070 g
Linoleic C 18:2 (omega-6) 1.050 g
Linolenic C 18:3 (omega-3) 0.050 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.030 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.0 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Lauric C 12:0 0.0 g
Myristic C 14:0 0.010 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 0.610 g
Stearic C 18:0 0.040 g
Arachidic C 20:0 0.010 g
Behenic C 22:0 0.0 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total phytosterols 74.1 mg 134.7% 10040
Campesterol 0.8 mg 1.5% 0
Beta-sitosterol 60.0 mg 150.0% 10050
Stigmasterol 1.5 mg 4.3% 5
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total carbohydrate content 56.0-70.0 g 18.0% 20
Mono- and disaccharides 1.5 g 3.0% 5
Glucose 0.3 g 3.0% 5
Fructose 1.1 g 3.1% 5
Galactose 0.0 g 0.0% 0
Sucrose 1.24 g – –
Lactose 0.0 g 0.0% 0
Starch 54.10 g –  –
Maltose 0.0 g – –
Fiber 14.0 g 56.0% 60
Pectin 1.0 g 20.0% 20
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily value
in figures visually
Total purine content 62.0 mg 49.7% 50

Units of measurement:
Tea glass: 165.0 g
Faceted glass: 210.0 g
Teaspoon: 7.0 g
Tablespoon: 25.0 g

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