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  6. Buckwheat vs. Gooseberry

Buckwheat vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between buckwheat and gooseberries?

  • Buckwheat is higher in manganese, magnesium, copper, phosphorus, and iron, yet gooseberries are higher in vitamin C, fiber, and vitamin A.
  • Gooseberries' daily need coverage for vitamin C is 31% more.
  • Buckwheat has 5 times more magnesium than gooseberries. While buckwheat has 51mg of magnesium, gooseberries have only 10mg.
  • The glycemic index of gooseberries is lower.

We used Buckwheat groats, roasted, cooked and Gooseberries, raw types in this article.

Infographic

Buckwheat vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +410%
Contains more IronIron +158.1%
Contains more CopperCopper +108.6%
Contains more ZincZinc +408.3%
Contains more PhosphorusPhosphorus +159.3%
Contains more ManganeseManganese +179.9%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +125%
Contains less SodiumSodium -75%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +311.1%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Gooseberry DV% diff.
Vitamin C 0mg 27.7mg 31%
Manganese 0.403mg 0.144mg 11%
Magnesium 51mg 10mg 10%
Copper 0.146mg 0.07mg 8%
Iron 0.8mg 0.31mg 6%
Fiber 2.7g 4.3g 6%
Phosphorus 70mg 27mg 6%
Protein 3.38g 0.88g 5%
Zinc 0.61mg 0.12mg 4%
Vitamin B3 0.94mg 0.3mg 4%
Choline 20.1mg 4%
Carbs 19.94g 10.18g 3%
Potassium 88mg 198mg 3%
Selenium 2.2µg 0.6µg 3%
Vitamin E 0.09mg 0.37mg 2%
Vitamin K 1.9µg 2%
Calories 92kcal 44kcal 2%
Vitamin A 0µg 15µg 2%
Calcium 7mg 25mg 2%
Folate 14µg 6µg 2%
Vitamin B2 0.039mg 0.03mg 1%
Vitamin B5 0.359mg 0.286mg 1%
Polyunsaturated fat 0.188g 0.317g 1%
Fats 0.62g 0.58g 0%
Net carbs 17.24g 5.88g N/A
Sugar 0.9g N/A
Sodium 4mg 1mg 0%
Vitamin B1 0.04mg 0.04mg 0%
Vitamin B6 0.077mg 0.08mg 0%
Saturated fat 0.134g 0.038g 0%
Monounsaturated fat 0.188g 0.051g 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%

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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +284.1%
Contains more CarbsCarbs +95.9%
Contains more WaterWater +16.2%
Contains more OtherOther +14%
~equal in Fats ~0.58g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +268.6%
Contains less Sat. FatSaturated fat -71.6%
Contains more Poly. FatPolyunsaturated fat +68.6%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.