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  6. Apple pie vs. Buckwheat

Apple pie vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Apple pie and Buckwheat

  • Apple pie has more Vitamin B2, Vitamin B1, and Iron, while Buckwheat has more Copper, Magnesium, Manganese, and Phosphorus.
  • Apple pie covers your daily need of Saturated Fat 18% more than Buckwheat.
  • Apple pie contains 67 times more Sodium than Buckwheat. While Apple pie contains 266mg of Sodium, Buckwheat contains only 4mg.

These are the specific foods used in this comparison Pie, apple, commercially prepared, unenriched flour and Buckwheat groats, roasted, cooked.

Infographic

Apple pie vs Buckwheat 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.
Apple pie
Apple pie
2
:
8
Buckwheat
Buckwheat
Contains more Calcium +57.1%
Contains more Iron +51.3%
Contains more Magnesium +628.6%
Contains more Phosphorus +191.7%
Contains more Potassium +35.4%
Contains less Sodium -98.5%
Contains more Zinc +281.3%
Contains more Copper +217.4%
Contains more Manganese +121.4%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +57.1%
Contains more Iron +51.3%
Contains more Magnesium +628.6%
Contains more Phosphorus +191.7%
Contains more Potassium +35.4%
Contains less Sodium -98.5%
Contains more Zinc +281.3%
Contains more Copper +217.4%
Contains more Manganese +121.4%

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.
Apple pie
Apple pie
6
:
6
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +305.1%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +201.7%
Contains more Vitamin B6 +102.6%
Contains more Folate +250%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +305.1%
Contains more Vitamin B3 +19.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B5 +201.7%
Contains more Vitamin B6 +102.6%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple pie
Apple pie
3
:
2
Buckwheat
Buckwheat
Contains more Fats +1674.2%
Contains more Carbs +70.5%
Contains more Other +109.3%
Contains more Protein +77.9%
Contains more Water +44.9%
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Fats +1674.2%
Contains more Carbs +70.5%
Contains more Other +109.3%
Contains more Protein +77.9%
Contains more Water +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple pie
Apple pie
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +2234%
Contains more Polyunsaturated fat +1069.1%
Contains less Saturated Fat -96.5%
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +2234%
Contains more Polyunsaturated fat +1069.1%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple pie Buckwheat Opinion
Net carbs 32.4g 17.24g Apple pie
Protein 1.9g 3.38g Buckwheat
Fats 11g 0.62g Apple pie
Carbs 34g 19.94g Apple pie
Calories 237kcal 92kcal Apple pie
Fructose 0.1g Buckwheat
Sugar 0.9g Apple pie
Fiber 1.6g 2.7g Buckwheat
Calcium 11mg 7mg Apple pie
Iron 1.21mg 0.8mg Apple pie
Magnesium 7mg 51mg Buckwheat
Phosphorus 24mg 70mg Buckwheat
Potassium 65mg 88mg Buckwheat
Sodium 266mg 4mg Buckwheat
Zinc 0.16mg 0.61mg Buckwheat
Copper 0.046mg 0.146mg Buckwheat
Manganese 0.182mg 0.403mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 124IU 0IU Apple pie
Vitamin A RAE 29µg 0µg Apple pie
Vitamin E 0.09mg Buckwheat
Vitamin C 3.2mg 0mg Apple pie
Vitamin B1 0.134mg 0.04mg Apple pie
Vitamin B2 0.158mg 0.039mg Apple pie
Vitamin B3 1.123mg 0.94mg Apple pie
Vitamin B5 0.119mg 0.359mg Buckwheat
Vitamin B6 0.038mg 0.077mg Buckwheat
Folate 4µg 14µg Buckwheat
Vitamin B12 0.01µg 0µg Apple pie
Vitamin K 1.9µg Buckwheat
Tryptophan 0.026mg 0.049mg Buckwheat
Threonine 0.054mg 0.129mg Buckwheat
Isoleucine 0.073mg 0.127mg Buckwheat
Leucine 0.129mg 0.212mg Buckwheat
Lysine 0.07mg 0.172mg Buckwheat
Methionine 0.032mg 0.044mg Buckwheat
Phenylalanine 0.088mg 0.133mg Buckwheat
Valine 0.084mg 0.173mg Buckwheat
Histidine 0.038mg 0.079mg Buckwheat
Saturated Fat 3.797g 0.134g Buckwheat
Monounsaturated Fat 4.388g 0.188g Apple pie
Polyunsaturated fat 2.198g 0.188g Apple pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple pie Buckwheat
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
11%
Apple pie
8%
Buckwheat
Minerals Daily Need Coverage Score
15%
Apple pie
24%
Buckwheat

Comparison summary

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 - 3.663g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 10)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.