Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Pomegranate — In-Depth Nutrition Comparison

Compare

What are the main differences between buckwheat and pomegranate?

  • Buckwheat is richer in manganese, magnesium, and iron, yet pomegranate is richer in vitamin K, vitamin C, folate, and fiber.
  • Buckwheat's daily need coverage for manganese is 12% higher.
  • Buckwheat has 4 times more magnesium than pomegranate. Buckwheat has 51mg of magnesium, while pomegranate has 12mg.

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

Infographic

Buckwheat vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +166.7%
Contains more ZincZinc +74.3%
Contains more PhosphorusPhosphorus +94.4%
Contains more ManganeseManganese +238.7%
Contains more SeleniumSelenium +340%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +168.2%
Contains less SodiumSodium -25%
~equal in Copper ~0.158mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B3Vitamin B3 +220.8%
Contains more CholineCholine +164.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +35.9%
Contains more Vitamin KVitamin K +763.2%
Contains more FolateFolate +171.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg

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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +102.4%
Contains more FatsFats +88.7%
Contains more OtherOther +23.3%
~equal in Carbs ~18.7g
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +102.2%
Contains more Poly. FatPolyunsaturated fat +138%
Contains less Sat. FatSaturated fat -10.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pomegranate DV% diff.
Vitamin K 1.9µg 16.4µg 12%
Manganese 0.403mg 0.119mg 12%
Vitamin C 0mg 10.2mg 11%
Magnesium 51mg 12mg 9%
Folate 14µg 38µg 6%
Iron 0.8mg 0.3mg 6%
Phosphorus 70mg 36mg 5%
Fiber 2.7g 4g 5%
Potassium 88mg 236mg 4%
Vitamin B3 0.94mg 0.293mg 4%
Selenium 2.2µg 0.5µg 3%
Vitamin E 0.09mg 0.6mg 3%
Protein 3.38g 1.67g 3%
Vitamin B1 0.04mg 0.067mg 2%
Zinc 0.61mg 0.35mg 2%
Choline 20.1mg 7.6mg 2%
Copper 0.146mg 0.158mg 1%
Polyunsaturated fat 0.188g 0.079g 1%
Fats 0.62g 1.17g 1%
Vitamin B2 0.039mg 0.053mg 1%
Calories 92kcal 83kcal 0%
Net carbs 17.24g 14.7g N/A
Carbs 19.94g 18.7g 0%
Calcium 7mg 10mg 0%
Sugar 0.9g 13.67g N/A
Sodium 4mg 3mg 0%
Vitamin B5 0.359mg 0.377mg 0%
Vitamin B6 0.077mg 0.075mg 0%
Saturated fat 0.134g 0.12g 0%
Monounsaturated fat 0.188g 0.093g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Pomegranate
Minerals Daily Need Coverage Score
24%
Buckwheat
14%
Pomegranate

Comparison summary

Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 12.77g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 51)
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)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.