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  6. Buckwheat vs. Marmalade

Buckwheat vs. Marmalade — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Marmalade

  • Buckwheat has more Manganese, Magnesium, Phosphorus, Iron, Fiber, Vitamin B5, Copper, Vitamin B3, and Zinc, while Marmalade has more Vitamin C.
  • Buckwheat covers your daily need of Manganese 17% more than Marmalade.
  • Buckwheat contains 26 times more Magnesium than Marmalade. While Buckwheat contains 51mg of Magnesium, Marmalade contains only 2mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Marmalade, orange.

Infographic

Buckwheat vs Marmalade 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
9
:
1
Marmalade
Marmalade
Contains more Iron +433.3%
Contains more Magnesium +2450%
Contains more Phosphorus +1650%
Contains more Potassium +137.8%
Contains less Sodium -92.9%
Contains more Zinc +1425%
Contains more Copper +62.2%
Contains more Manganese +1915%
Contains more Selenium +266.7%
Contains more Calcium +442.9%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Contains more Iron +433.3%
Contains more Magnesium +2450%
Contains more Phosphorus +1650%
Contains more Potassium +137.8%
Contains less Sodium -92.9%
Contains more Zinc +1425%
Contains more Copper +62.2%
Contains more Manganese +1915%
Contains more Selenium +266.7%
Contains more Calcium +442.9%

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
Marmalade
Marmalade
Contains more Vitamin E +50%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +1707.7%
Contains more Vitamin B5 +2293.3%
Contains more Vitamin B6 +305.3%
Contains more Folate +55.6%
Contains more Vitamin K +∞%
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%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Contains more Vitamin E +50%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +56%
Contains more Vitamin B3 +1707.7%
Contains more Vitamin B5 +2293.3%
Contains more Vitamin B6 +305.3%
Contains more Folate +55.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
4
:
1
Marmalade
Marmalade
Contains more Protein +1026.7%
Contains more Fats +∞%
Contains more Water +127.8%
Contains more Other +115%
Contains more Carbs +232.5%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more Protein +1026.7%
Contains more Fats +∞%
Contains more Water +127.8%
Contains more Other +115%
Contains more Carbs +232.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Marmalade
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Marmalade Opinion
Net carbs 17.24g 65.6g Marmalade
Protein 3.38g 0.3g Buckwheat
Fats 0.62g 0g Buckwheat
Carbs 19.94g 66.3g Marmalade
Calories 92kcal 246kcal Marmalade
Fructose 0.1g Buckwheat
Sugar 0.9g 60g Buckwheat
Fiber 2.7g 0.7g Buckwheat
Calcium 7mg 38mg Marmalade
Iron 0.8mg 0.15mg Buckwheat
Magnesium 51mg 2mg Buckwheat
Phosphorus 70mg 4mg Buckwheat
Potassium 88mg 37mg Buckwheat
Sodium 4mg 56mg Buckwheat
Zinc 0.61mg 0.04mg Buckwheat
Copper 0.146mg 0.09mg Buckwheat
Manganese 0.403mg 0.02mg Buckwheat
Selenium 2.2µg 0.6µg Buckwheat
Vitamin A 0IU 62IU Marmalade
Vitamin A RAE 0µg 3µg Marmalade
Vitamin E 0.09mg 0.06mg Buckwheat
Vitamin C 0mg 4.8mg Marmalade
Vitamin B1 0.04mg 0.005mg Buckwheat
Vitamin B2 0.039mg 0.025mg Buckwheat
Vitamin B3 0.94mg 0.052mg Buckwheat
Vitamin B5 0.359mg 0.015mg Buckwheat
Vitamin B6 0.077mg 0.019mg Buckwheat
Folate 14µg 9µg Buckwheat
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.003mg Buckwheat
Threonine 0.129mg 0.005mg Buckwheat
Isoleucine 0.127mg 0.008mg Buckwheat
Leucine 0.212mg 0.007mg Buckwheat
Lysine 0.172mg 0.015mg Buckwheat
Methionine 0.044mg 0.006mg Buckwheat
Phenylalanine 0.133mg 0.01mg Buckwheat
Valine 0.173mg 0.013mg Buckwheat
Histidine 0.079mg 0.006mg Buckwheat
Saturated Fat 0.134g 0g Marmalade
Monounsaturated Fat 0.188g 0g Buckwheat
Polyunsaturated fat 0.188g 0g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
24%
Buckwheat
7%
Marmalade

Comparison summary

Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 8)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 59.1g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 52mg)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.