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  6. Buckwheat vs. Passion fruit

Buckwheat vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between buckwheat and passion fruit

  • Buckwheat is higher in copper and magnesium; however, passion fruit is richer in vitamin C, fiber, vitamin A, iron, potassium, and vitamin B2.
  • Passion fruit's daily need coverage for vitamin C is 33% higher.
  • Buckwheat has 6 times more zinc than passion fruit. While buckwheat has 0.61mg of zinc, passion fruit has only 0.1mg.
  • Passion fruit has a lower glycemic index (16) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Passion-fruit, (granadilla), purple, raw.

Infographic

Buckwheat vs Passion fruit infographic
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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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +75.9%
Contains more CopperCopper +69.8%
Contains more ZincZinc +510%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +295.5%
Contains more IronIron +100%
~equal in Phosphorus ~68mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +171.4%
Contains more CholineCholine +164.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin B6Vitamin B6 +29.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Buckwheat Passion fruit DV% diff.
Vitamin C 0mg 30mg 33%
Fiber 2.7g 10.4g 31%
Manganese 0.403mg 18%
Iron 0.8mg 1.6mg 10%
Potassium 88mg 348mg 8%
Vitamin B5 0.359mg 7%
Vitamin A 0µg 64µg 7%
Copper 0.146mg 0.086mg 7%
Vitamin B2 0.039mg 0.13mg 7%
Magnesium 51mg 29mg 5%
Zinc 0.61mg 0.1mg 5%
Vitamin B3 0.94mg 1.5mg 4%
Selenium 2.2µg 0.6µg 3%
Vitamin B1 0.04mg 0mg 3%
Vitamin B6 0.077mg 0.1mg 2%
Choline 20.1mg 7.6mg 2%
Protein 3.38g 2.2g 2%
Calcium 7mg 12mg 1%
Vitamin K 1.9µg 0.7µg 1%
Sodium 4mg 28mg 1%
Carbs 19.94g 23.38g 1%
Polyunsaturated fat 0.188g 0.411g 1%
Calories 92kcal 97kcal 0%
Fats 0.62g 0.7g 0%
Net carbs 17.24g 12.98g N/A
Sugar 0.9g 11.2g N/A
Phosphorus 70mg 68mg 0%
Vitamin E 0.09mg 0.02mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.134g 0.059g 0%
Monounsaturated fat 0.188g 0.086g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +53.6%
Contains more FatsFats +12.9%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +83.7%
~equal in Water ~72.93g

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +118.6%
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +118.6%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.