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Buckwheat vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and fruit salad

  • Buckwheat has more manganese, copper, magnesium, phosphorus, iron, fiber, and vitamin B5, while fruit salad has more vitamin A.
  • Fruit salad covers your daily need for vitamin A, 12% more than buckwheat.
  • Buckwheat contains 7 times more vitamin B5 than fruit salad. While buckwheat contains 0.359mg of vitamin B5, fruit salad contains only 0.053mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Buckwheat vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +537.5%
Contains more IronIron +220%
Contains more CopperCopper +192%
Contains more ZincZinc +335.7%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +166.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +31.8%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +178.6%
Contains more Vitamin B3Vitamin B3 +164%
Contains more Vitamin B5Vitamin B5 +577.4%
Contains more Vitamin B6Vitamin B6 +185.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +562.7%
Contains more FatsFats +1966.7%
Contains more CarbsCarbs +52.8%
Contains more OtherOther +65.4%
Contains more WaterWater +13.9%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3660%
Contains more Poly. FatPolyunsaturated fat +1609.1%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Fruit salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Fruit salad DV% diff.
Manganese 0.403mg 0.151mg 11%
Copper 0.146mg 0.05mg 11%
Magnesium 51mg 8mg 10%
Phosphorus 70mg 14mg 8%
Fiber 2.7g 1g 7%
Iron 0.8mg 0.25mg 7%
Vitamin B5 0.359mg 0.053mg 6%
Protein 3.38g 0.51g 6%
Vitamin B6 0.077mg 0.027mg 4%
Selenium 2.2µg 4%
Vitamin B3 0.94mg 0.356mg 4%
Vitamin C 0mg 3.3mg 4%
Zinc 0.61mg 0.14mg 4%
Choline 20.1mg 4%
Folate 14µg 3µg 3%
Vitamin A 0µg 30µg 3%
Vitamin K 1.9µg 2%
Vitamin B2 0.039mg 0.014mg 2%
Calories 92kcal 50kcal 2%
Vitamin B1 0.04mg 0.011mg 2%
Carbs 19.94g 13.05g 2%
Vitamin E 0.09mg 1%
Saturated fat 0.134g 0.004g 1%
Fats 0.62g 0.03g 1%
Polyunsaturated fat 0.188g 0.011g 1%
Potassium 88mg 116mg 1%
Net carbs 17.24g 12.05g N/A
Calcium 7mg 11mg 0%
Sugar 0.9g N/A
Sodium 4mg 5mg 0%
Monounsaturated fat 0.188g 0.005g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
24%
Buckwheat
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.13g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.