Buckwheat vs. Blackberry — In-Depth Nutrition Comparison
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Important differences between buckwheat and blackberries
- Buckwheat has more magnesium and phosphorus; however, blackberries are richer in vitamin C, vitamin K, manganese, fiber, and vitamin E.
- Blackberries' daily need coverage for vitamin C is 23% more.
- Buckwheat contains 3 times more phosphorus than blackberries. Buckwheat contains 70mg of phosphorus, while blackberries contain 22mg.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of blackberries is 25.
The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Blackberries, raw.
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.
| Contains more MagnesiumMagnesium | +155% |
| Contains more IronIron | +29% |
| Contains more ZincZinc | +15.1% |
| Contains more PhosphorusPhosphorus | +218.2% |
| Contains more SeleniumSelenium | +450% |
| Contains more CalciumCalcium | +314.3% |
| Contains more PotassiumPotassium | +84.1% |
| Contains more CopperCopper | +13% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +60.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +45.5% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
| Contains more Vitamin B6Vitamin B6 | +156.7% |
| Contains more CholineCholine | +136.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1200% |
| Contains more Vitamin KVitamin K | +942.1% |
| Contains more FolateFolate | +78.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 21mg | 23% |
| Vitamin K | 1.9µg | 19.8µg | 15% |
| Manganese | 0.403mg | 0.646mg | 11% |
| Fiber | 2.7g | 5.3g | 10% |
| Vitamin E | 0.09mg | 1.17mg | 7% |
| Magnesium | 51mg | 20mg | 7% |
| Phosphorus | 70mg | 22mg | 7% |
| Vitamin B6 | 0.077mg | 0.03mg | 4% |
| Protein | 3.38g | 1.39g | 4% |
| Fructose | 0.1g | 2.4g | 3% |
| Folate | 14µg | 25µg | 3% |
| Carbs | 19.94g | 9.61g | 3% |
| Selenium | 2.2µg | 0.4µg | 3% |
| Choline | 20.1mg | 8.5mg | 2% |
| Vitamin B5 | 0.359mg | 0.276mg | 2% |
| Vitamin B3 | 0.94mg | 0.646mg | 2% |
| Calories | 92kcal | 43kcal | 2% |
| Vitamin B1 | 0.04mg | 0.02mg | 2% |
| Potassium | 88mg | 162mg | 2% |
| Copper | 0.146mg | 0.165mg | 2% |
| Calcium | 7mg | 29mg | 2% |
| Iron | 0.8mg | 0.62mg | 2% |
| Polyunsaturated fat | 0.188g | 0.28g | 1% |
| Saturated fat | 0.134g | 0.014g | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Vitamin B2 | 0.039mg | 0.026mg | 1% |
| Zinc | 0.61mg | 0.53mg | 1% |
| Fats | 0.62g | 0.49g | 0% |
| Net carbs | 17.24g | 4.31g | N/A |
| Sugar | 0.9g | 4.88g | N/A |
| Sodium | 4mg | 1mg | 0% |
| Monounsaturated fat | 0.188g | 0.047g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
Protein:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +143.2% |
| Contains more FatsFats | +26.5% |
| Contains more CarbsCarbs | +107.5% |
| Contains more OtherOther | +19.4% |
| Contains more WaterWater | +16.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains less Sat. FatSaturated fat | -89.6% |
| Contains more Poly. FatPolyunsaturated fat | +48.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
2.31 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0.07 g
Galactose:
0.03 g
| Contains more SucroseSucrose | +471.4% |
| Contains more GlucoseGlucose | +1055% |
| Contains more FructoseFructose | +2300% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
