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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
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
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
24%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 0.014g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 12.77g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)