Buckwheat vs. Plum — In-Depth Nutrition Comparison
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How are buckwheat and plums different?
- Buckwheat is higher in manganese, magnesium, copper, iron, phosphorus, and fiber; however, plums are richer in vitamin C and vitamin A.
- Daily need coverage for manganese for buckwheat is 15% higher.
- Buckwheat contains 11 times more choline than plums. While buckwheat contains 20.1mg of choline, plums contain only 1.9mg.
Buckwheat groats, roasted, cooked and Plums, raw are the varieties used in this article.
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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 | +628.6% |
| Contains more CalciumCalcium | +16.7% |
| Contains more IronIron | +370.6% |
| Contains more CopperCopper | +156.1% |
| Contains more ZincZinc | +510% |
| Contains more PhosphorusPhosphorus | +337.5% |
| Contains more ManganeseManganese | +675% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +78.4% |
| Contains less SodiumSodium | -100% |
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 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +125.4% |
| Contains more Vitamin B5Vitamin B5 | +165.9% |
| Contains more Vitamin B6Vitamin B6 | +165.5% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +957.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +188.9% |
| Contains more Vitamin KVitamin K | +236.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.403mg | 0.052mg | 15% |
| Vitamin C | 0mg | 9.5mg | 11% |
| Magnesium | 51mg | 7mg | 10% |
| Copper | 0.146mg | 0.057mg | 10% |
| Iron | 0.8mg | 0.17mg | 8% |
| Phosphorus | 70mg | 16mg | 8% |
| Protein | 3.38g | 0.7g | 5% |
| Zinc | 0.61mg | 0.1mg | 5% |
| Fiber | 2.7g | 1.4g | 5% |
| Fructose | 0.1g | 3.07g | 4% |
| Vitamin B5 | 0.359mg | 0.135mg | 4% |
| Vitamin B6 | 0.077mg | 0.029mg | 4% |
| Vitamin K | 1.9µg | 6.4µg | 4% |
| Selenium | 2.2µg | 0µg | 4% |
| Carbs | 19.94g | 11.42g | 3% |
| Vitamin B3 | 0.94mg | 0.417mg | 3% |
| Choline | 20.1mg | 1.9mg | 3% |
| Folate | 14µg | 5µg | 2% |
| Calories | 92kcal | 46kcal | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Potassium | 88mg | 157mg | 2% |
| Vitamin E | 0.09mg | 0.26mg | 1% |
| Saturated fat | 0.134g | 0.017g | 1% |
| Fats | 0.62g | 0.28g | 1% |
| Polyunsaturated fat | 0.188g | 0.044g | 1% |
| Vitamin B2 | 0.039mg | 0.026mg | 1% |
| Vitamin B1 | 0.04mg | 0.028mg | 1% |
| Net carbs | 17.24g | 10.02g | N/A |
| Calcium | 7mg | 6mg | 0% |
| Sugar | 0.9g | 9.92g | N/A |
| Sodium | 4mg | 0mg | 0% |
| Monounsaturated fat | 0.188g | 0.134g | 0% |
| Tryptophan | 0.049mg | 0.009mg | 0% |
| Threonine | 0.129mg | 0.01mg | 0% |
| Isoleucine | 0.127mg | 0.014mg | 0% |
| Leucine | 0.212mg | 0.015mg | 0% |
| Lysine | 0.172mg | 0.016mg | 0% |
| Methionine | 0.044mg | 0.008mg | 0% |
| Phenylalanine | 0.133mg | 0.014mg | 0% |
| Valine | 0.173mg | 0.016mg | 0% |
| Histidine | 0.079mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +382.9% |
| Contains more FatsFats | +121.4% |
| Contains more CarbsCarbs | +74.6% |
| Contains more OtherOther | +16.2% |
| Contains more WaterWater | +15.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +40.3% |
| Contains more Poly. FatPolyunsaturated fat | +327.3% |
| Contains less Sat. FatSaturated fat | -87.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +292.5% |
| Contains more GlucoseGlucose | +2435% |
| Contains more FructoseFructose | +2970% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
