Buckwheat vs. Kiwi — In-Depth Nutrition Comparison
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How are buckwheat and kiwi different?
- Buckwheat is richer in manganese, magnesium, iron, and phosphorus, while kiwi is higher in vitamin C, vitamin K, vitamin E, and potassium.
- Kiwi covers your daily need for vitamin C, 103% more than buckwheat.
- Buckwheat contains 4 times more zinc than kiwi. Buckwheat contains 0.61mg of zinc, while kiwi contains 0.14mg.
Buckwheat groats, roasted, cooked and Kiwifruit, green, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more IronIron | +158.1% |
| Contains more CopperCopper | +12.3% |
| Contains more ZincZinc | +335.7% |
| Contains more PhosphorusPhosphorus | +105.9% |
| Contains more ManganeseManganese | +311.2% |
| Contains more SeleniumSelenium | +1000% |
| Contains more CalciumCalcium | +385.7% |
| Contains more PotassiumPotassium | +254.5% |
| Contains less SodiumSodium | -25% |
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.
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +56% |
| Contains more Vitamin B3Vitamin B3 | +175.7% |
| Contains more Vitamin B5Vitamin B5 | +96.2% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more CholineCholine | +157.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1522.2% |
| Contains more Vitamin KVitamin K | +2021.1% |
| Contains more FolateFolate | +78.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Vitamin K | 1.9µg | 40.3µg | 32% |
| Manganese | 0.403mg | 0.098mg | 13% |
| Vitamin E | 0.09mg | 1.46mg | 9% |
| Magnesium | 51mg | 17mg | 8% |
| Potassium | 88mg | 312mg | 7% |
| Iron | 0.8mg | 0.31mg | 6% |
| Phosphorus | 70mg | 34mg | 5% |
| Fructose | 0.1g | 4.35g | 5% |
| Vitamin B5 | 0.359mg | 0.183mg | 4% |
| Vitamin B3 | 0.94mg | 0.341mg | 4% |
| Protein | 3.38g | 1.14g | 4% |
| Zinc | 0.61mg | 0.14mg | 4% |
| Selenium | 2.2µg | 0.2µg | 4% |
| Folate | 14µg | 25µg | 3% |
| Calcium | 7mg | 34mg | 3% |
| Choline | 20.1mg | 7.8mg | 2% |
| Calories | 92kcal | 61kcal | 2% |
| Copper | 0.146mg | 0.13mg | 2% |
| Carbs | 19.94g | 14.66g | 2% |
| Vitamin B1 | 0.04mg | 0.027mg | 1% |
| Vitamin B2 | 0.039mg | 0.025mg | 1% |
| Fiber | 2.7g | 3g | 1% |
| Vitamin B6 | 0.077mg | 0.063mg | 1% |
| Polyunsaturated fat | 0.188g | 0.287g | 1% |
| Fats | 0.62g | 0.52g | 0% |
| Net carbs | 17.24g | 11.66g | N/A |
| Sugar | 0.9g | 8.99g | N/A |
| Sodium | 4mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Saturated fat | 0.134g | 0.029g | 0% |
| Monounsaturated fat | 0.188g | 0.047g | 0% |
| Tryptophan | 0.049mg | 0.015mg | 0% |
| Threonine | 0.129mg | 0.047mg | 0% |
| Isoleucine | 0.127mg | 0.051mg | 0% |
| Leucine | 0.212mg | 0.066mg | 0% |
| Lysine | 0.172mg | 0.061mg | 0% |
| Methionine | 0.044mg | 0.024mg | 0% |
| Phenylalanine | 0.133mg | 0.044mg | 0% |
| Valine | 0.173mg | 0.057mg | 0% |
| Histidine | 0.079mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +196.5% |
| Contains more FatsFats | +19.2% |
| Contains more CarbsCarbs | +36% |
| Contains more OtherOther | +41.9% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains less Sat. FatSaturated fat | -78.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +166.7% |
| Contains more GlucoseGlucose | +1955% |
| Contains more FructoseFructose | +4250% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
