Buckwheat vs. Blackberry — In-Depth Nutrition Comparison
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Important differences between Buckwheat and Blackberry
- Buckwheat has more Magnesium, and Phosphorus, however, Blackberry is richer in Vitamin C, Vitamin K, Manganese, Fiber, and Vitamin E .
- Blackberry's daily need coverage for Vitamin C is 23% more.
- Buckwheat contains 3 times more Phosphorus than Blackberry. Buckwheat contains 70mg of Phosphorus, while Blackberry contains 22mg.
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
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Iron
+29%
Contains
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Magnesium
+155%
Contains
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Phosphorus
+218.2%
Contains
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Zinc
+15.1%
Contains
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Selenium
+450%
Contains
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Calcium
+314.3%
Contains
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Potassium
+84.1%
Contains
less
Sodium
-75%
Contains
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Copper
+13%
Contains
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Manganese
+60.3%
Contains
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Iron
+29%
Contains
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Magnesium
+155%
Contains
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Phosphorus
+218.2%
Contains
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Zinc
+15.1%
Contains
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Selenium
+450%
Contains
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Calcium
+314.3%
Contains
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Potassium
+84.1%
Contains
less
Sodium
-75%
Contains
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Copper
+13%
Contains
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Manganese
+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
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Vitamin B1
+100%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+45.5%
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Vitamin B5
+30.1%
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Vitamin B6
+156.7%
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Vitamin A
+∞%
Contains
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Vitamin E
+1200%
Contains
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Vitamin C
+∞%
Contains
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Folate
+78.6%
Contains
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Vitamin K
+942.1%
Contains
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Vitamin B1
+100%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B3
+45.5%
Contains
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Vitamin B5
+30.1%
Contains
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Vitamin B6
+156.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1200%
Contains
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Vitamin C
+∞%
Contains
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Folate
+78.6%
Contains
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Vitamin K
+942.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+143.2%
Contains
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Fats
+26.5%
Contains
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Carbs
+107.5%
Contains
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Other
+19.4%
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Water
+16.6%
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
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Protein
+143.2%
Contains
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Fats
+26.5%
Contains
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Carbs
+107.5%
Contains
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Other
+19.4%
Contains
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Water
+16.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+300%
Contains
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Saturated Fat
-89.6%
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Polyunsaturated fat
+48.9%
Saturated Fat:
0.134 g
Monounsaturated Fat:
0.188 g
Polyunsaturated fat:
0.188 g
Saturated Fat:
0.014 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.28 g
Contains
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Monounsaturated Fat
+300%
Contains
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Saturated Fat
-89.6%
Contains
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Polyunsaturated fat
+48.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+471.4%
Contains
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Glucose
+1055%
Contains
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Fructose
+2300%
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Maltose
+∞%
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Galactose
+∞%
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
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Sucrose
+471.4%
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Glucose
+1055%
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Fructose
+2300%
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Maltose
+∞%
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.24g | 4.31g |
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| Protein | 3.38g | 1.39g |
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| Fats | 0.62g | 0.49g |
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| Carbs | 19.94g | 9.61g |
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| Calories | 92kcal | 43kcal |
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| Fructose | 0.1g | 2.4g |
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| Sugar | 0.9g | 4.88g |
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| Fiber | 2.7g | 5.3g |
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| Calcium | 7mg | 29mg |
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| Iron | 0.8mg | 0.62mg |
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| Magnesium | 51mg | 20mg |
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| Phosphorus | 70mg | 22mg |
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| Potassium | 88mg | 162mg |
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| Sodium | 4mg | 1mg |
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| Zinc | 0.61mg | 0.53mg |
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| Copper | 0.146mg | 0.165mg |
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| Manganese | 0.403mg | 0.646mg |
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| Selenium | 2.2µg | 0.4µg |
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| Vitamin A | 0IU | 214IU |
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| Vitamin A RAE | 0µg | 11µg |
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| Vitamin E | 0.09mg | 1.17mg |
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| Vitamin C | 0mg | 21mg |
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| Vitamin B1 | 0.04mg | 0.02mg |
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| Vitamin B2 | 0.039mg | 0.026mg |
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| Vitamin B3 | 0.94mg | 0.646mg |
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| Vitamin B5 | 0.359mg | 0.276mg |
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| Vitamin B6 | 0.077mg | 0.03mg |
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| Folate | 14µg | 25µg |
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| Vitamin K | 1.9µg | 19.8µg |
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| Tryptophan | 0.049mg |
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| Threonine | 0.129mg |
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| Isoleucine | 0.127mg |
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| Leucine | 0.212mg |
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| Lysine | 0.172mg |
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| Methionine | 0.044mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.173mg |
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| Histidine | 0.079mg |
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| Saturated Fat | 0.134g | 0.014g |
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| Monounsaturated Fat | 0.188g | 0.047g |
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| Polyunsaturated fat | 0.188g | 0.28g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
24%
23%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Blackberry is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 26)
Which food is cheaper?
Blackberry is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.