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  6. Buckwheat vs. Nectarine

Buckwheat vs. Nectarine — In-Depth Nutrition Comparison

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Differences between Buckwheat and Nectarine

  • Buckwheat is higher in Manganese, Magnesium, Copper, Iron, and Phosphorus, however, Nectarine is richer in Vitamin C.
  • Buckwheat's daily need coverage for Manganese is 15% higher.
  • Buckwheat has 6 times more Magnesium than Nectarine. While Buckwheat has 51mg of Magnesium, Nectarine has only 9mg.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Nectarines, raw.

Infographic

Buckwheat vs Nectarine 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
Nectarine
Nectarine
Contains more Calcium +16.7%
Contains more Iron +185.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +169.2%
Contains more Zinc +258.8%
Contains more Copper +69.8%
Contains more Manganese +646.3%
Contains more Selenium +∞%
Contains more Potassium +128.4%
Contains less Sodium -100%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +16.7%
Contains more Iron +185.7%
Contains more Magnesium +466.7%
Contains more Phosphorus +169.2%
Contains more Zinc +258.8%
Contains more Copper +69.8%
Contains more Manganese +646.3%
Contains more Selenium +∞%
Contains more Potassium +128.4%
Contains less Sodium -100%

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
5
:
5
Nectarine
Nectarine
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +208%
Contains more Folate +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +755.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +19.7%
Contains more Vitamin K +15.8%
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +44.4%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +208%
Contains more Folate +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +755.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +19.7%
Contains more Vitamin K +15.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Nectarine
Nectarine
Contains more Protein +218.9%
Contains more Fats +93.8%
Contains more Carbs +89%
Contains more Water +15.8%
Contains more Other +11.6%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +218.9%
Contains more Fats +93.8%
Contains more Carbs +89%
Contains more Water +15.8%
Contains more Other +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Nectarine
Nectarine
Contains more Monounsaturated Fat +113.6%
Contains more Polyunsaturated fat +66.4%
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
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +113.6%
Contains more Polyunsaturated fat +66.4%
Contains less Saturated Fat -81.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Buckwheat
Buckwheat
0
:
4
Nectarine
Nectarine
Contains more Starch +∞%
Contains more Sucrose +1117.5%
Contains more Glucose +685%
Contains more Fructose +1270%
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +1117.5%
Contains more Glucose +685%
Contains more Fructose +1270%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Nectarine Opinion
Net carbs 17.24g 8.85g Buckwheat
Protein 3.38g 1.06g Buckwheat
Fats 0.62g 0.32g Buckwheat
Carbs 19.94g 10.55g Buckwheat
Calories 92kcal 44kcal Buckwheat
Starch 0.07g Nectarine
Fructose 0.1g 1.37g Nectarine
Sugar 0.9g 7.89g Buckwheat
Fiber 2.7g 1.7g Buckwheat
Calcium 7mg 6mg Buckwheat
Iron 0.8mg 0.28mg Buckwheat
Magnesium 51mg 9mg Buckwheat
Phosphorus 70mg 26mg Buckwheat
Potassium 88mg 201mg Nectarine
Sodium 4mg 0mg Nectarine
Zinc 0.61mg 0.17mg Buckwheat
Copper 0.146mg 0.086mg Buckwheat
Manganese 0.403mg 0.054mg Buckwheat
Selenium 2.2µg 0µg Buckwheat
Vitamin A 0IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.09mg 0.77mg Nectarine
Vitamin C 0mg 5.4mg Nectarine
Vitamin B1 0.04mg 0.034mg Buckwheat
Vitamin B2 0.039mg 0.027mg Buckwheat
Vitamin B3 0.94mg 1.125mg Nectarine
Vitamin B5 0.359mg 0.185mg Buckwheat
Vitamin B6 0.077mg 0.025mg Buckwheat
Folate 14µg 5µg Buckwheat
Vitamin K 1.9µg 2.2µg Nectarine
Tryptophan 0.049mg 0.005mg Buckwheat
Threonine 0.129mg 0.009mg Buckwheat
Isoleucine 0.127mg 0.009mg Buckwheat
Leucine 0.212mg 0.014mg Buckwheat
Lysine 0.172mg 0.016mg Buckwheat
Methionine 0.044mg 0.006mg Buckwheat
Phenylalanine 0.133mg 0.021mg Buckwheat
Valine 0.173mg 0.013mg Buckwheat
Histidine 0.079mg 0.008mg Buckwheat
Saturated Fat 0.134g 0.025g Nectarine
Monounsaturated Fat 0.188g 0.088g Buckwheat
Polyunsaturated fat 0.188g 0.113g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
24%
Buckwheat
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 8)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $1.9)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.99g)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.