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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
24%
14%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.105g)
Which food is cheaper?
Kiwi is cheaper (difference - $1.9)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 8.09g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.