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  6. Buckwheat vs. Fruit salad

Buckwheat vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Fruit salad

  • The amount of Manganese, Copper, Magnesium, Phosphorus, Iron, Fiber, and Vitamin B5 in Buckwheat is higher than in Fruit salad.
  • Buckwheat covers your daily need of Manganese 11% more than Fruit salad.
  • 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.
Buckwheat
Buckwheat
8
:
2
Fruit salad
Fruit salad
Contains more Iron +220%
Contains more Magnesium +537.5%
Contains more Phosphorus +400%
Contains less Sodium -20%
Contains more Zinc +335.7%
Contains more Copper +192%
Contains more Manganese +166.9%
Contains more Calcium +57.1%
Contains more Potassium +31.8%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Iron +220%
Contains more Magnesium +537.5%
Contains more Phosphorus +400%
Contains less Sodium -20%
Contains more Zinc +335.7%
Contains more Copper +192%
Contains more Manganese +166.9%
Contains more Calcium +57.1%
Contains more Potassium +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.
Buckwheat
Buckwheat
8
:
2
Fruit salad
Fruit salad
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +178.6%
Contains more Vitamin B3 +164%
Contains more Vitamin B5 +577.4%
Contains more Vitamin B6 +185.2%
Contains more Folate +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin B1 +263.6%
Contains more Vitamin B2 +178.6%
Contains more Vitamin B3 +164%
Contains more Vitamin B5 +577.4%
Contains more Vitamin B6 +185.2%
Contains more Folate +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
4
:
1
Fruit salad
Fruit salad
Contains more Protein +562.7%
Contains more Fats +1966.7%
Contains more Carbs +52.8%
Contains more Other +65.4%
Contains more Water +13.9%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +562.7%
Contains more Fats +1966.7%
Contains more Carbs +52.8%
Contains more Other +65.4%
Contains more Water +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +3660%
Contains more Polyunsaturated fat +1609.1%
Contains less Saturated Fat -97%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +3660%
Contains more Polyunsaturated fat +1609.1%
Contains less Saturated 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 Opinion
Net carbs 17.24g 12.05g Buckwheat
Protein 3.38g 0.51g Buckwheat
Fats 0.62g 0.03g Buckwheat
Carbs 19.94g 13.05g Buckwheat
Calories 92kcal 50kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Fruit salad
Fiber 2.7g 1g Buckwheat
Calcium 7mg 11mg Fruit salad
Iron 0.8mg 0.25mg Buckwheat
Magnesium 51mg 8mg Buckwheat
Phosphorus 70mg 14mg Buckwheat
Potassium 88mg 116mg Fruit salad
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 0.14mg Buckwheat
Copper 0.146mg 0.05mg Buckwheat
Manganese 0.403mg 0.151mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 0IU 600IU Fruit salad
Vitamin A RAE 0µg 30µg Fruit salad
Vitamin E 0.09mg Buckwheat
Vitamin C 0mg 3.3mg Fruit salad
Vitamin B1 0.04mg 0.011mg Buckwheat
Vitamin B2 0.039mg 0.014mg Buckwheat
Vitamin B3 0.94mg 0.356mg Buckwheat
Vitamin B5 0.359mg 0.053mg Buckwheat
Vitamin B6 0.077mg 0.027mg Buckwheat
Folate 14µg 3µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0.004g Fruit salad
Monounsaturated Fat 0.188g 0.005g Buckwheat
Polyunsaturated fat 0.188g 0.011g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Fruit salad
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
6%
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.