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  6. Buckwheat vs. Grape leaves

Buckwheat vs. Grape leaves — In-Depth Nutrition Comparison

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The main differences between buckwheat and grape leaves

  • Buckwheat contains less vitamin A, manganese, vitamin K, calcium, fiber, copper, vitamin B6, vitamin B2, iron, and folate than grape leaves.
  • Daily need coverage for vitamin A for grape leaves is 550% higher.

Food types used in this article are Buckwheat groats, roasted, cooked and Grape leaves, raw.

Infographic

Buckwheat vs Grape leaves infographic
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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.
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +144.4%
Contains more MagnesiumMagnesium +86.3%
Contains more CalciumCalcium +5085.7%
Contains more PotassiumPotassium +209.1%
Contains more IronIron +228.8%
Contains more CopperCopper +184.2%
Contains more PhosphorusPhosphorus +30%
Contains more ManganeseManganese +608.4%
~equal in Zinc ~0.67mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more CholineCholine +57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2122.2%
Contains more Vitamin B2Vitamin B2 +807.7%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B6Vitamin B6 +419.5%
Contains more Vitamin KVitamin K +5615.8%
Contains more FolateFolate +492.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.403mg 2.855mg 107%
Vitamin K 1.9µg 108.6µg 89%
Calcium 7mg 363mg 36%
Fiber 2.7g 11g 33%
Copper 0.146mg 0.415mg 30%
Vitamin B6 0.077mg 0.4mg 25%
Vitamin B2 0.039mg 0.354mg 24%
Iron 0.8mg 2.63mg 23%
Folate 14µg 83µg 17%
Vitamin E 0.09mg 2mg 13%
Vitamin C 0mg 11.1mg 12%
Magnesium 51mg 95mg 10%
Vitamin B3 0.94mg 2.362mg 9%
Polyunsaturated fat 0.188g 1.065g 6%
Potassium 88mg 272mg 5%
Protein 3.38g 5.6g 4%
Vitamin B5 0.359mg 0.231mg 3%
Phosphorus 70mg 91mg 3%
Fats 0.62g 2.12g 2%
Selenium 2.2µg 0.9µg 2%
Choline 20.1mg 12.8mg 1%
Saturated fat 0.134g 0.336g 1%
Zinc 0.61mg 0.67mg 1%
Carbs 19.94g 17.31g 1%
Calories 92kcal 93kcal 0%
Net carbs 17.24g 6.31g N/A
Sugar 0.9g 6.3g N/A
Sodium 4mg 9mg 0%
Vitamin B1 0.04mg 0.04mg 0%
Monounsaturated fat 0.188g 0.081g 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more CarbsCarbs +15.2%
Contains more ProteinProtein +65.7%
Contains more FatsFats +241.9%
Contains more OtherOther +283.7%
~equal in Water ~73.32g

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -60.1%
Contains more Mono. FatMonounsaturated fat +132.1%
Contains more Poly. FatPolyunsaturated fat +466.5%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.