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  6. Buckwheat vs. Sun-dried tomato

Buckwheat vs. Sun-dried tomato — In-Depth Nutrition Comparison

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What are the main differences between Buckwheat and Sun-dried tomato?

  • Buckwheat has less Vitamin C, Potassium, Copper, Vitamin B2, Iron, Vitamin B6, Vitamin B3, Vitamin B1, and Fiber than Sun-dried tomato.
  • Sun-dried tomato's daily need coverage for Vitamin C is 113% higher.
  • Buckwheat contains less Sodium.

We used Buckwheat groats, roasted, cooked and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Buckwheat vs Sun-dried tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
1
:
9
Sun-dried tomato
Sun-dried tomato
Contains less Sodium -98.5%
Contains more Calcium +571.4%
Contains more Iron +235%
Contains more Magnesium +58.8%
Contains more Phosphorus +98.6%
Contains more Potassium +1678.4%
Contains more Zinc +27.9%
Contains more Copper +224%
Contains more Manganese +15.6%
Contains more Selenium +36.4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Sun-dried tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Contains less Sodium -98.5%
Contains more Calcium +571.4%
Contains more Iron +235%
Contains more Magnesium +58.8%
Contains more Phosphorus +98.6%
Contains more Potassium +1678.4%
Contains more Zinc +27.9%
Contains more Copper +224%
Contains more Manganese +15.6%
Contains more Selenium +36.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
2
:
8
Sun-dried tomato
Sun-dried tomato
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +882.1%
Contains more Vitamin B3 +286.2%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +314.3%
Contains more Folate +64.3%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Sun-dried tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +882.1%
Contains more Vitamin B3 +286.2%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +314.3%
Contains more Folate +64.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Sun-dried tomato
Sun-dried tomato
Contains more Water +40.5%
Contains more Protein +49.7%
Contains more Fats +2171%
Contains more Carbs +17%
Contains more Other +760.5%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Sun-dried tomato
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more Water +40.5%
Contains more Protein +49.7%
Contains more Fats +2171%
Contains more Carbs +17%
Contains more Other +760.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Sun-dried tomato
Sun-dried tomato
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +4508%
Contains more Polyunsaturated fat +995.7%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Sun-dried tomato
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +4508%
Contains more Polyunsaturated fat +995.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Sun-dried tomato
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Sun-dried tomato Opinion
Net carbs 17.24g 17.53g Sun-dried tomato
Protein 3.38g 5.06g Sun-dried tomato
Fats 0.62g 14.08g Sun-dried tomato
Carbs 19.94g 23.33g Sun-dried tomato
Calories 92kcal 213kcal Sun-dried tomato
Fructose 0.1g Buckwheat
Sugar 0.9g Sun-dried tomato
Fiber 2.7g 5.8g Sun-dried tomato
Calcium 7mg 47mg Sun-dried tomato
Iron 0.8mg 2.68mg Sun-dried tomato
Magnesium 51mg 81mg Sun-dried tomato
Phosphorus 70mg 139mg Sun-dried tomato
Potassium 88mg 1565mg Sun-dried tomato
Sodium 4mg 266mg Buckwheat
Zinc 0.61mg 0.78mg Sun-dried tomato
Copper 0.146mg 0.473mg Sun-dried tomato
Manganese 0.403mg 0.466mg Sun-dried tomato
Selenium 2.2µg 3µg Sun-dried tomato
Vitamin A 0IU 1286IU Sun-dried tomato
Vitamin A RAE 0µg 64µg Sun-dried tomato
Vitamin E 0.09mg Buckwheat
Vitamin C 0mg 101.8mg Sun-dried tomato
Vitamin B1 0.04mg 0.193mg Sun-dried tomato
Vitamin B2 0.039mg 0.383mg Sun-dried tomato
Vitamin B3 0.94mg 3.63mg Sun-dried tomato
Vitamin B5 0.359mg 0.479mg Sun-dried tomato
Vitamin B6 0.077mg 0.319mg Sun-dried tomato
Folate 14µg 23µg Sun-dried tomato
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.037mg Buckwheat
Threonine 0.129mg 0.128mg Buckwheat
Isoleucine 0.127mg 0.121mg Buckwheat
Leucine 0.212mg 0.185mg Buckwheat
Lysine 0.172mg 0.186mg Sun-dried tomato
Methionine 0.044mg 0.044mg
Phenylalanine 0.133mg 0.131mg Buckwheat
Valine 0.173mg 0.13mg Buckwheat
Histidine 0.079mg 0.077mg Buckwheat
Saturated Fat 0.134g 1.893g Buckwheat
Monounsaturated Fat 0.188g 8.663g Sun-dried tomato
Polyunsaturated fat 0.188g 2.06g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Sun-dried tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
62%
Sun-dried tomato
Minerals Daily Need Coverage Score
24%
Buckwheat
66%
Sun-dried tomato

Comparison summary

Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 262mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.759g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.