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  6. Buckwheat vs. Orange juice

Buckwheat vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and orange juice?

  • Buckwheat is richer in manganese, copper, fiber, magnesium, phosphorus, iron, and zinc, yet orange juice is richer in vitamin C.
  • Orange juice's daily need coverage for vitamin C is 56% higher.
  • Buckwheat has 29 times more manganese than orange juice. Buckwheat has 0.403mg of manganese, while orange juice has 0.014mg.

We used Buckwheat groats, roasted, cooked and Orange juice, raw types in this comparison.

Infographic

Buckwheat vs Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +363.6%
Contains more IronIron +300%
Contains more CopperCopper +231.8%
Contains more ZincZinc +1120%
Contains more PhosphorusPhosphorus +311.8%
Contains more ManganeseManganese +2778.6%
Contains more SeleniumSelenium +2100%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +127.3%
Contains less SodiumSodium -75%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +135%
Contains more Vitamin B5Vitamin B5 +88.9%
Contains more Vitamin B6Vitamin B6 +92.5%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +224.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Manganese 0.403mg 0.014mg 17%
Copper 0.146mg 0.044mg 11%
Magnesium 51mg 11mg 10%
Fiber 2.7g 0.2g 10%
Phosphorus 70mg 17mg 8%
Iron 0.8mg 0.2mg 8%
Protein 3.38g 0.7g 5%
Zinc 0.61mg 0.05mg 5%
Selenium 2.2µg 0.1µg 4%
Folate 14µg 30µg 4%
Vitamin B1 0.04mg 0.09mg 4%
Potassium 88mg 200mg 3%
Vitamin B6 0.077mg 0.04mg 3%
Carbs 19.94g 10.4g 3%
Choline 20.1mg 6.2mg 3%
Vitamin B5 0.359mg 0.19mg 3%
Vitamin B3 0.94mg 0.4mg 3%
Vitamin K 1.9µg 0.1µg 2%
Calories 92kcal 45kcal 2%
Polyunsaturated fat 0.188g 0.04g 1%
Vitamin B2 0.039mg 0.03mg 1%
Vitamin A 0µg 10µg 1%
Fats 0.62g 0.2g 1%
Saturated fat 0.134g 0.024g 1%
Net carbs 17.24g 10.2g N/A
Calcium 7mg 11mg 0%
Sugar 0.9g 8.4g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.09mg 0.04mg 0%
Monounsaturated fat 0.188g 0.036g 0%
Tryptophan 0.049mg 0.002mg 0%
Threonine 0.129mg 0.008mg 0%
Isoleucine 0.127mg 0.008mg 0%
Leucine 0.212mg 0.013mg 0%
Lysine 0.172mg 0.009mg 0%
Methionine 0.044mg 0.003mg 0%
Phenylalanine 0.133mg 0.009mg 0%
Valine 0.173mg 0.011mg 0%
Histidine 0.079mg 0.003mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +382.9%
Contains more FatsFats +210%
Contains more CarbsCarbs +91.7%
Contains more WaterWater +16.8%
~equal in Other ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +422.2%
Contains more Poly. FatPolyunsaturated fat +370%
Contains less Sat. FatSaturated fat -82.1%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.