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  6. Buckwheat vs. Pomegranate

Buckwheat vs. Pomegranate — In-Depth Nutrition Comparison

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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.
Buckwheat
Buckwheat
6
:
4
Pomegranate
Pomegranate
Contains more Iron +166.7%
Contains more Magnesium +325%
Contains more Phosphorus +94.4%
Contains more Zinc +74.3%
Contains more Manganese +238.7%
Contains more Selenium +340%
Contains more Calcium +42.9%
Contains more Potassium +168.2%
Contains less Sodium -25%
Equal in Copper - 0.158
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Iron +166.7%
Contains more Magnesium +325%
Contains more Phosphorus +94.4%
Contains more Zinc +74.3%
Contains more Manganese +238.7%
Contains more Selenium +340%
Contains more Calcium +42.9%
Contains more Potassium +168.2%
Contains less Sodium -25%
Equal in Copper - 0.158

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
2
:
7
Pomegranate
Pomegranate
Contains more Vitamin B3 +220.8%
Contains more Vitamin E +566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +35.9%
Contains more Folate +171.4%
Contains more Vitamin K +763.2%
Equal in Vitamin B5 - 0.377
Equal in Vitamin B6 - 0.075
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin B3 +220.8%
Contains more Vitamin E +566.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +35.9%
Contains more Folate +171.4%
Contains more Vitamin K +763.2%
Equal in Vitamin B5 - 0.377
Equal in Vitamin B6 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
3
Pomegranate
Pomegranate
Contains more Protein +102.4%
Contains more Fats +88.7%
Contains more Other +23.3%
Equal in Carbs - 18.7
Equal in Water - 77.93
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Pomegranate
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 Protein +102.4%
Contains more Fats +88.7%
Contains more Other +23.3%
Equal in Carbs - 18.7
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
2
:
1
Pomegranate
Pomegranate
Contains more Monounsaturated Fat +102.2%
Contains more Polyunsaturated fat +138%
Contains less Saturated Fat -10.4%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +102.2%
Contains more Polyunsaturated fat +138%
Contains less Saturated 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 Opinion
Net carbs 17.24g 14.7g Buckwheat
Protein 3.38g 1.67g Buckwheat
Fats 0.62g 1.17g Pomegranate
Carbs 19.94g 18.7g Buckwheat
Calories 92kcal 83kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g 13.67g Buckwheat
Fiber 2.7g 4g Pomegranate
Calcium 7mg 10mg Pomegranate
Iron 0.8mg 0.3mg Buckwheat
Magnesium 51mg 12mg Buckwheat
Phosphorus 70mg 36mg Buckwheat
Potassium 88mg 236mg Pomegranate
Sodium 4mg 3mg Pomegranate
Zinc 0.61mg 0.35mg Buckwheat
Copper 0.146mg 0.158mg Pomegranate
Manganese 0.403mg 0.119mg Buckwheat
Selenium 2.2µg 0.5µg Buckwheat
Vitamin E 0.09mg 0.6mg Pomegranate
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.04mg 0.067mg Pomegranate
Vitamin B2 0.039mg 0.053mg Pomegranate
Vitamin B3 0.94mg 0.293mg Buckwheat
Vitamin B5 0.359mg 0.377mg Pomegranate
Vitamin B6 0.077mg 0.075mg Buckwheat
Folate 14µg 38µg Pomegranate
Vitamin K 1.9µg 16.4µg Pomegranate
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 0.12g Pomegranate
Monounsaturated Fat 0.188g 0.093g Buckwheat
Polyunsaturated fat 0.188g 0.079g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pomegranate
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
16%
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.