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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, Iron, Potassium, Vitamin A RAE, 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.

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

Infographic

Buckwheat vs Passion fruit 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
Passion fruit
Passion fruit
Contains more Magnesium +75.9%
Contains less Sodium -85.7%
Contains more Zinc +510%
Contains more Copper +69.8%
Contains more Selenium +266.7%
Contains more Calcium +71.4%
Contains more Iron +100%
Contains more Potassium +295.5%
Equal in Phosphorus - 68
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Magnesium +75.9%
Contains less Sodium -85.7%
Contains more Zinc +510%
Contains more Copper +69.8%
Contains more Selenium +266.7%
Contains more Calcium +71.4%
Contains more Iron +100%
Contains more Potassium +295.5%
Equal in Phosphorus - 68

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
:
5
Passion fruit
Passion fruit
Contains more Vitamin E +350%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B6 +29.9%
Equal in Folate - 14
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%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin E +350%
Contains more Vitamin B1 +∞%
Contains more Vitamin K +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B6 +29.9%
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Passion fruit
Passion fruit
Contains more Protein +53.6%
Contains more Fats +12.9%
Contains more Carbs +17.3%
Contains more Other +83.7%
Equal in Water - 72.93
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Passion fruit
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 Protein +53.6%
Contains more Fats +12.9%
Contains more Carbs +17.3%
Contains more Other +83.7%
Equal in Water - 72.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Passion fruit
Passion fruit
Contains more Monounsaturated Fat +118.6%
Contains less Saturated Fat -56%
Contains more Polyunsaturated fat +118.6%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains more Monounsaturated Fat +118.6%
Contains less Saturated Fat -56%
Contains more Polyunsaturated fat +118.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Passion fruit Opinion
Net carbs 17.24g 12.98g Buckwheat
Protein 3.38g 2.2g Buckwheat
Fats 0.62g 0.7g Passion fruit
Carbs 19.94g 23.38g Passion fruit
Calories 92kcal 97kcal Passion fruit
Fructose 0.1g Buckwheat
Sugar 0.9g 11.2g Buckwheat
Fiber 2.7g 10.4g Passion fruit
Calcium 7mg 12mg Passion fruit
Iron 0.8mg 1.6mg Passion fruit
Magnesium 51mg 29mg Buckwheat
Phosphorus 70mg 68mg Buckwheat
Potassium 88mg 348mg Passion fruit
Sodium 4mg 28mg Buckwheat
Zinc 0.61mg 0.1mg Buckwheat
Copper 0.146mg 0.086mg Buckwheat
Manganese 0.403mg Buckwheat
Selenium 2.2µg 0.6µg Buckwheat
Vitamin A 0IU 1272IU Passion fruit
Vitamin A RAE 0µg 64µg Passion fruit
Vitamin E 0.09mg 0.02mg Buckwheat
Vitamin C 0mg 30mg Passion fruit
Vitamin B1 0.04mg 0mg Buckwheat
Vitamin B2 0.039mg 0.13mg Passion fruit
Vitamin B3 0.94mg 1.5mg Passion fruit
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.077mg 0.1mg Passion fruit
Folate 14µg 14µg
Vitamin K 1.9µg 0.7µg Buckwheat
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 0.059g Passion fruit
Monounsaturated Fat 0.188g 0.086g Buckwheat
Polyunsaturated fat 0.188g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Passion fruit
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
23%
Passion fruit
Minerals Daily Need Coverage Score
24%
Buckwheat
18%
Passion fruit

Comparison summary

Which food is lower in Saturated Fat?
Passion fruit
Passion fruit is lower in Saturated Fat (difference - 0.075g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 35)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 24mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.