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  6. Buckwheat vs. Orange

Buckwheat vs. Orange — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Orange

  • Buckwheat is richer in Manganese, Copper, Magnesium, Iron, and Phosphorus, while Orange is higher in Vitamin C.
  • Orange covers your daily Vitamin C needs 59% more than Buckwheat.
  • Buckwheat has 16 times more Manganese than Orange. Buckwheat has 0.403mg of Manganese, while Orange has 0.025mg.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Oranges, raw, all commercial varieties.

Infographic

Buckwheat vs Orange 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
7
:
3
Orange
Orange
Contains more Iron +700%
Contains more Magnesium +410%
Contains more Phosphorus +400%
Contains more Zinc +771.4%
Contains more Copper +224.4%
Contains more Manganese +1512%
Contains more Selenium +340%
Contains more Calcium +471.4%
Contains more Potassium +105.7%
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%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +700%
Contains more Magnesium +410%
Contains more Phosphorus +400%
Contains more Zinc +771.4%
Contains more Copper +224.4%
Contains more Manganese +1512%
Contains more Selenium +340%
Contains more Calcium +471.4%
Contains more Potassium +105.7%
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
4
:
6
Orange
Orange
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +28.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.5%
Contains more Folate +114.3%
Equal in Vitamin B2 - 0.04
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B3 +233.3%
Contains more Vitamin B5 +43.6%
Contains more Vitamin B6 +28.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.5%
Contains more Folate +114.3%
Equal in Vitamin B2 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Orange
Orange
Contains more Protein +259.6%
Contains more Fats +416.7%
Contains more Carbs +69.7%
Contains more Water +14.7%
Equal in Other - 0.44
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +259.6%
Contains more Fats +416.7%
Contains more Carbs +69.7%
Contains more Water +14.7%
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +717.4%
Contains more Polyunsaturated fat +652%
Contains less Saturated Fat -88.8%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +717.4%
Contains more Polyunsaturated fat +652%
Contains less Saturated Fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Orange
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 Orange Opinion
Net carbs 17.24g 9.35g Buckwheat
Protein 3.38g 0.94g Buckwheat
Fats 0.62g 0.12g Buckwheat
Carbs 19.94g 11.75g Buckwheat
Calories 92kcal 47kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 9.35g Buckwheat
Fiber 2.7g 2.4g Buckwheat
Calcium 7mg 40mg Orange
Iron 0.8mg 0.1mg Buckwheat
Magnesium 51mg 10mg Buckwheat
Phosphorus 70mg 14mg Buckwheat
Potassium 88mg 181mg Orange
Sodium 4mg 0mg Orange
Zinc 0.61mg 0.07mg Buckwheat
Copper 0.146mg 0.045mg Buckwheat
Manganese 0.403mg 0.025mg Buckwheat
Selenium 2.2µg 0.5µg Buckwheat
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.09mg 0.18mg Orange
Vitamin C 0mg 53.2mg Orange
Vitamin B1 0.04mg 0.087mg Orange
Vitamin B2 0.039mg 0.04mg Orange
Vitamin B3 0.94mg 0.282mg Buckwheat
Vitamin B5 0.359mg 0.25mg Buckwheat
Vitamin B6 0.077mg 0.06mg Buckwheat
Folate 14µg 30µg Orange
Vitamin K 1.9µg 0µg Buckwheat
Tryptophan 0.049mg 0.009mg Buckwheat
Threonine 0.129mg 0.015mg Buckwheat
Isoleucine 0.127mg 0.025mg Buckwheat
Leucine 0.212mg 0.023mg Buckwheat
Lysine 0.172mg 0.047mg Buckwheat
Methionine 0.044mg 0.02mg Buckwheat
Phenylalanine 0.133mg 0.031mg Buckwheat
Valine 0.173mg 0.04mg Buckwheat
Histidine 0.079mg 0.018mg Buckwheat
Saturated Fat 0.134g 0.015g Orange
Monounsaturated Fat 0.188g 0.023g Buckwheat
Polyunsaturated fat 0.188g 0.025g Buckwheat

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 6)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 8.45g)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.