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  6. Buckwheat vs. Dried fruit

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 Potassium, Vitamin E , Iron, Copper, Vitamin A RAE, Fiber, Vitamin B3, and Vitamin B6.
  • Dried fruit's daily need coverage for Potassium is 32% more.
  • Buckwheat contains 2 times more Manganese than Dried fruit. Buckwheat contains 0.403mg of Manganese, while Dried fruit contains 0.235mg.

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.
Buckwheat
Buckwheat
4
:
5
Dried fruit
Dried fruit
Contains more Magnesium +59.4%
Contains less Sodium -60%
Contains more Zinc +56.4%
Contains more Manganese +71.5%
Contains more Calcium +685.7%
Contains more Iron +232.5%
Contains more Potassium +1220.5%
Contains more Copper +134.9%
Equal in Phosphorus - 71
Equal in Selenium - 2.2
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Magnesium +59.4%
Contains less Sodium -60%
Contains more Zinc +56.4%
Contains more Manganese +71.5%
Contains more Calcium +685.7%
Contains more Iron +232.5%
Contains more Potassium +1220.5%
Contains more Copper +134.9%
Equal in Phosphorus - 71
Equal in Selenium - 2.2

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.
Buckwheat
Buckwheat
2
:
8
Dried fruit
Dried fruit
Contains more Vitamin B1 +166.7%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +4711.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B3 +175.4%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B6 +85.7%
Contains more Vitamin K +63.2%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +166.7%
Contains more Folate +40%
Contains more Vitamin A +∞%
Contains more Vitamin E +4711.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B3 +175.4%
Contains more Vitamin B5 +43.7%
Contains more Vitamin B6 +85.7%
Contains more Vitamin K +63.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Dried fruit
Dried fruit
Contains more Fats +21.6%
Contains more Water +144.8%
Contains more Carbs +214.1%
Contains more Other +497.7%
Equal in Protein - 3.39
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Dried fruit
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 Fats +21.6%
Contains more Water +144.8%
Contains more Carbs +214.1%
Contains more Other +497.7%
Equal in Protein - 3.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +154.1%
Contains more Polyunsaturated fat +154.1%
Contains less Saturated Fat -87.3%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +154.1%
Contains more Polyunsaturated fat +154.1%
Contains less Saturated Fat -87.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
4
Dried fruit
Dried fruit
Contains more Starch +∞%
Contains more Sucrose +1872.5%
Contains more Glucose +16440%
Contains more Fructose +12370%
Buckwheat
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
Dried fruit
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 Starch +∞%
Contains more Sucrose +1872.5%
Contains more Glucose +16440%
Contains more Fructose +12370%

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 Opinion
Net carbs 17.24g 55.34g Dried fruit
Protein 3.38g 3.39g Dried fruit
Fats 0.62g 0.51g Buckwheat
Carbs 19.94g 62.64g Dried fruit
Calories 92kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 0.1g 12.47g Dried fruit
Sugar 0.9g 53.44g Buckwheat
Fiber 2.7g 7.3g Dried fruit
Calcium 7mg 55mg Dried fruit
Iron 0.8mg 2.66mg Dried fruit
Magnesium 51mg 32mg Buckwheat
Phosphorus 70mg 71mg Dried fruit
Potassium 88mg 1162mg Dried fruit
Sodium 4mg 10mg Buckwheat
Zinc 0.61mg 0.39mg Buckwheat
Copper 0.146mg 0.343mg Dried fruit
Manganese 0.403mg 0.235mg Buckwheat
Selenium 2.2µg 2.2µg
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 0.09mg 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.04mg 0.015mg Buckwheat
Vitamin B2 0.039mg 0.074mg Dried fruit
Vitamin B3 0.94mg 2.589mg Dried fruit
Vitamin B5 0.359mg 0.516mg Dried fruit
Vitamin B6 0.077mg 0.143mg Dried fruit
Folate 14µg 10µg Buckwheat
Vitamin K 1.9µg 3.1µg Dried fruit
Tryptophan 0.049mg 0.016mg Buckwheat
Threonine 0.129mg 0.073mg Buckwheat
Isoleucine 0.127mg 0.063mg Buckwheat
Leucine 0.212mg 0.105mg Buckwheat
Lysine 0.172mg 0.083mg Buckwheat
Methionine 0.044mg 0.015mg Buckwheat
Phenylalanine 0.133mg 0.062mg Buckwheat
Valine 0.173mg 0.078mg Buckwheat
Histidine 0.079mg 0.047mg Buckwheat
Saturated Fat 0.134g 0.017g Dried fruit
Monounsaturated Fat 0.188g 0.074g Buckwheat
Polyunsaturated fat 0.188g 0.074g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
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.