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  6. Buckwheat vs. Melon

Buckwheat vs. Melon — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Melon

  • Buckwheat has more Manganese, Copper, Magnesium, Phosphorus, Fiber, Iron, and Vitamin B5, while Melon has more Vitamin C, and Vitamin B6.
  • Melon covers your daily need of Vitamin C 24% more than Buckwheat.
  • Buckwheat contains 14 times more Phosphorus than Melon. While Buckwheat contains 70mg of Phosphorus, Melon contains only 5mg.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Melons, casaba, raw.

Infographic

Buckwheat vs Melon 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
8
:
2
Melon
Melon
Contains more Iron +135.3%
Contains more Magnesium +363.6%
Contains more Phosphorus +1300%
Contains less Sodium -55.6%
Contains more Zinc +771.4%
Contains more Copper +143.3%
Contains more Manganese +1051.4%
Contains more Selenium +450%
Contains more Calcium +57.1%
Contains more Potassium +106.8%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Iron +135.3%
Contains more Magnesium +363.6%
Contains more Phosphorus +1300%
Contains less Sodium -55.6%
Contains more Zinc +771.4%
Contains more Copper +143.3%
Contains more Manganese +1051.4%
Contains more Selenium +450%
Contains more Calcium +57.1%
Contains more Potassium +106.8%

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
6
:
3
Melon
Melon
Contains more Vitamin E +80%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +25.8%
Contains more Vitamin B3 +305.2%
Contains more Vitamin B5 +327.4%
Contains more Folate +75%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +111.7%
Contains more Vitamin K +31.6%
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%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin E +80%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +25.8%
Contains more Vitamin B3 +305.2%
Contains more Vitamin B5 +327.4%
Contains more Folate +75%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +111.7%
Contains more Vitamin K +31.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
4
:
1
Melon
Melon
Contains more Protein +204.5%
Contains more Fats +520%
Contains more Carbs +203%
Contains more Other +19.4%
Contains more Water +21.4%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +204.5%
Contains more Fats +520%
Contains more Carbs +203%
Contains more Other +19.4%
Contains more Water +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +9300%
Contains more Polyunsaturated fat +382.1%
Contains less Saturated Fat -81.3%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +9300%
Contains more Polyunsaturated fat +382.1%
Contains less Saturated Fat -81.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Melon Opinion
Net carbs 17.24g 5.68g Buckwheat
Protein 3.38g 1.11g Buckwheat
Fats 0.62g 0.1g Buckwheat
Carbs 19.94g 6.58g Buckwheat
Calories 92kcal 28kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 5.69g Buckwheat
Fiber 2.7g 0.9g Buckwheat
Calcium 7mg 11mg Melon
Iron 0.8mg 0.34mg Buckwheat
Magnesium 51mg 11mg Buckwheat
Phosphorus 70mg 5mg Buckwheat
Potassium 88mg 182mg Melon
Sodium 4mg 9mg Buckwheat
Zinc 0.61mg 0.07mg Buckwheat
Copper 0.146mg 0.06mg Buckwheat
Manganese 0.403mg 0.035mg Buckwheat
Selenium 2.2µg 0.4µg Buckwheat
Vitamin E 0.09mg 0.05mg Buckwheat
Vitamin C 0mg 21.8mg Melon
Vitamin B1 0.04mg 0.015mg Buckwheat
Vitamin B2 0.039mg 0.031mg Buckwheat
Vitamin B3 0.94mg 0.232mg Buckwheat
Vitamin B5 0.359mg 0.084mg Buckwheat
Vitamin B6 0.077mg 0.163mg Melon
Folate 14µg 8µg Buckwheat
Vitamin K 1.9µg 2.5µg Melon
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g 0.025g Melon
Monounsaturated Fat 0.188g 0.002g Buckwheat
Polyunsaturated fat 0.188g 0.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Melon
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
12%
Melon
Minerals Daily Need Coverage Score
24%
Buckwheat
7%
Melon

Comparison summary

Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.109g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.8)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 4.79g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.