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.
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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 | +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% |
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 | +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% |
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:
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
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
0.017 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
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:
0.35 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.
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
24%
Minerals Daily Need Coverage Score
24%
44%
Comparison summary
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 20)
Which food is cheaper?
Dried fruit is cheaper (difference - $0.4)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 52.54g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)