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Buckwheat vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between buckwheat and dried fruit

  • Buckwheat has more manganese; however, dried fruit is richer in vitamin A, potassium, vitamin E, iron, copper, fiber, vitamin B3, and vitamin B6.
  • Dried fruit's daily need coverage for vitamin A is 72% more.
  • Buckwheat contains 2 times more manganese than dried fruit. Buckwheat contains 0.403mg of manganese, while dried fruit contains 0.235mg.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of dried fruit is 31.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Apricots, dried, sulfured, uncooked.

Infographic

Buckwheat vs Dried fruit infographic
Infographic link

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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +59.4%
Contains more ZincZinc +56.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +71.5%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +1220.5%
Contains more IronIron +232.5%
Contains more CopperCopper +134.9%
~equal in Phosphorus ~71mg
~equal in Selenium ~2.2µg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more FolateFolate +40%
Contains more CholineCholine +44.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4711.1%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more Vitamin B3Vitamin B3 +175.4%
Contains more Vitamin B5Vitamin B5 +43.7%
Contains more Vitamin B6Vitamin B6 +85.7%
Contains more Vitamin KVitamin K +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +21.6%
Contains more WaterWater +144.8%
Contains more CarbsCarbs +214.1%
Contains more OtherOther +497.7%
~equal in Protein ~3.39g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +154.1%
Contains more Poly. FatPolyunsaturated fat +154.1%
Contains less Sat. FatSaturated fat -87.3%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1872.5%
Contains more GlucoseGlucose +16440%
Contains more FructoseFructose +12370%
~equal in Lactose ~0g
~equal in Maltose ~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 Dried fruit
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Dried fruit DV% diff.
Potassium 88mg 1162mg 32%
Vitamin E 0.09mg 4.33mg 28%
Iron 0.8mg 2.66mg 23%
Copper 0.146mg 0.343mg 22%
Vitamin A 0µg 180µg 20%
Fiber 2.7g 7.3g 18%
Fructose 0.1g 12.47g 15%
Carbs 19.94g 62.64g 14%
Vitamin B3 0.94mg 2.589mg 10%
Manganese 0.403mg 0.235mg 7%
Calories 92kcal 241kcal 7%
Calcium 7mg 55mg 5%
Magnesium 51mg 32mg 5%
Vitamin B6 0.077mg 0.143mg 5%
Vitamin B2 0.039mg 0.074mg 3%
Vitamin B5 0.359mg 0.516mg 3%
Vitamin B1 0.04mg 0.015mg 2%
Zinc 0.61mg 0.39mg 2%
Polyunsaturated fat 0.188g 0.074g 1%
Saturated fat 0.134g 0.017g 1%
Choline 20.1mg 13.9mg 1%
Folate 14µg 10µg 1%
Vitamin K 1.9µg 3.1µg 1%
Vitamin C 0mg 1mg 1%
Protein 3.38g 3.39g 0%
Fats 0.62g 0.51g 0%
Net carbs 17.24g 55.34g N/A
Sugar 0.9g 53.44g N/A
Starch 0.35g 0%
Phosphorus 70mg 71mg 0%
Sodium 4mg 10mg 0%
Selenium 2.2µg 2.2µg 0%
Monounsaturated fat 0.188g 0.074g 0%
Tryptophan 0.049mg 0.016mg 0%
Threonine 0.129mg 0.073mg 0%
Isoleucine 0.127mg 0.063mg 0%
Leucine 0.212mg 0.105mg 0%
Lysine 0.172mg 0.083mg 0%
Methionine 0.044mg 0.015mg 0%
Phenylalanine 0.133mg 0.062mg 0%
Valine 0.173mg 0.078mg 0%
Histidine 0.079mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
24%
Buckwheat
44%
Dried fruit

Comparison summary

Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 20)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.4)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 52.54g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.