Buckwheat vs. Dates — In-Depth Nutrition Comparison
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What are the differences between buckwheat and dates?
- Buckwheat is higher in manganese, yet dates are higher in fiber, potassium, vitamin B6, and copper.
- Dates' daily need coverage for fiber is 21% more.
- Buckwheat has 3 times more choline than dates. While buckwheat has 20.1mg of choline, dates have only 6.3mg.
- The amount of sugar in buckwheat is lower.
We used Buckwheat groats, roasted, cooked and Dates, deglet noor types 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 | +18.6% |
| Contains more ZincZinc | +110.3% |
| Contains more PhosphorusPhosphorus | +12.9% |
| Contains more ManganeseManganese | +53.8% |
| Contains more CalciumCalcium | +457.1% |
| Contains more PotassiumPotassium | +645.5% |
| Contains more IronIron | +27.5% |
| Contains more CopperCopper | +41.1% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +36.4% |
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.
| Contains more Vitamin EVitamin E | +80% |
| Contains more CholineCholine | +219% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more Vitamin B3Vitamin B3 | +35.5% |
| Contains more Vitamin B5Vitamin B5 | +64.1% |
| Contains more Vitamin B6Vitamin B6 | +114.3% |
| Contains more Vitamin KVitamin K | +42.1% |
| Contains more FolateFolate | +35.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 0.1g | 19.56g | 24% |
| Fiber | 2.7g | 8g | 21% |
| Carbs | 19.94g | 75.03g | 18% |
| Potassium | 88mg | 656mg | 17% |
| Calories | 92kcal | 282kcal | 10% |
| Vitamin B6 | 0.077mg | 0.165mg | 7% |
| Copper | 0.146mg | 0.206mg | 7% |
| Manganese | 0.403mg | 0.262mg | 6% |
| Vitamin B5 | 0.359mg | 0.589mg | 5% |
| Calcium | 7mg | 39mg | 3% |
| Choline | 20.1mg | 6.3mg | 3% |
| Iron | 0.8mg | 1.02mg | 3% |
| Zinc | 0.61mg | 0.29mg | 3% |
| Magnesium | 51mg | 43mg | 2% |
| Vitamin B3 | 0.94mg | 1.274mg | 2% |
| Protein | 3.38g | 2.45g | 2% |
| Vitamin B2 | 0.039mg | 0.066mg | 2% |
| Selenium | 2.2µg | 3µg | 1% |
| Vitamin B1 | 0.04mg | 0.052mg | 1% |
| Phosphorus | 70mg | 62mg | 1% |
| Vitamin K | 1.9µg | 2.7µg | 1% |
| Folate | 14µg | 19µg | 1% |
| Polyunsaturated fat | 0.188g | 0.019g | 1% |
| Fats | 0.62g | 0.39g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 17.24g | 67.03g | N/A |
| Sugar | 0.9g | 63.35g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin E | 0.09mg | 0.05mg | 0% |
| Saturated fat | 0.134g | 0.032g | 0% |
| Monounsaturated fat | 0.188g | 0.036g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.129mg | 0.043mg | 0% |
| Isoleucine | 0.127mg | 0.049mg | 0% |
| Leucine | 0.212mg | 0.084mg | 0% |
| Lysine | 0.172mg | 0.066mg | 0% |
| Methionine | 0.044mg | 0.022mg | 0% |
| Phenylalanine | 0.133mg | 0.05mg | 0% |
| Valine | 0.173mg | 0.071mg | 0% |
| Histidine | 0.079mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38% |
| Contains more FatsFats | +59% |
| Contains more WaterWater | +268.4% |
| Contains more CarbsCarbs | +276.3% |
| Contains more OtherOther | +272.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +422.2% |
| Contains more Poly. FatPolyunsaturated fat | +889.5% |
| Contains less Sat. FatSaturated fat | -76.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +5860% |
| Contains more GlucoseGlucose | +9835% |
| Contains more FructoseFructose | +19460% |
| Contains more MaltoseMaltose | +∞% |
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