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Buckwheat vs. Crateva religiosa — In-Depth Nutrition Comparison

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What are the differences between buckwheat and crateva religiosa?

  • Buckwheat is higher in copper, manganese, and magnesium, yet crateva religiosa is higher in vitamin C, fiber, iron, and potassium.
  • Crateva religiosa's daily need coverage for vitamin C is 60% more.
  • Buckwheat has 3 times more copper than crateva religiosa. While buckwheat has 0.146mg of copper, crateva religiosa has only 0.057mg.
  • The amount of sugar in buckwheat is lower.

We used Buckwheat groats, roasted, cooked and Abiyuch, raw types in this article.

Infographic

Buckwheat vs Crateva religiosa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Contains more MagnesiumMagnesium +112.5%
Contains more CopperCopper +156.1%
Contains more ZincZinc +96.8%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +121.4%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +101.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more ProteinProtein +125.3%
Contains more FatsFats +520%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +109.3%
~equal in Water ~79.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -89.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more SucroseSucrose +700%
Contains more GlucoseGlucose +2150%
Contains more FructoseFructose +3700%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Crateva religiosa DV% diff.
Vitamin C 0mg 54.1mg 60%
Manganese 0.403mg 0.182mg 10%
Iron 0.8mg 1.61mg 10%
Fiber 2.7g 5.3g 10%
Copper 0.146mg 0.057mg 10%
Vitamin B5 0.359mg 7%
Vitamin B6 0.077mg 6%
Magnesium 51mg 24mg 6%
Potassium 88mg 304mg 6%
Vitamin B3 0.94mg 6%
Fructose 0.1g 3.8g 5%
Choline 20.1mg 4%
Folate 14µg 4%
Protein 3.38g 1.5g 4%
Selenium 2.2µg 4%
Vitamin B2 0.039mg 3%
Vitamin B1 0.04mg 3%
Phosphorus 70mg 47mg 3%
Zinc 0.61mg 0.31mg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Polyunsaturated fat 0.188g 1%
Vitamin A 0µg 5µg 1%
Saturated fat 0.134g 0.014g 1%
Fats 0.62g 0.1g 1%
Calories 92kcal 69kcal 1%
Carbs 19.94g 17.6g 1%
Sodium 4mg 20mg 1%
Net carbs 17.24g 12.3g N/A
Calcium 7mg 8mg 0%
Sugar 0.9g 8.55g N/A
Monounsaturated fat 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Crateva religiosa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Crateva religiosa
Minerals Daily Need Coverage Score
24%
Buckwheat
18%
Crateva religiosa

Comparison summary

Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Crateva religiosa
Crateva religiosa is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 51)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 7.65g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 16mg)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food is richer in minerals?
?
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.