Buckwheat vs. Pomelo — In-Depth Nutrition Comparison
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A recap on differences between buckwheat and pomelo
- Buckwheat has more manganese, copper, magnesium, iron, phosphorus, and fiber; however, pomelo is higher in vitamin C.
- Pomelo covers your daily vitamin C needs 68% more than buckwheat.
- Pomelo contains 24 times less manganese than buckwheat. Buckwheat contains 0.403mg of manganese, while pomelo contains 0.017mg.
- The glycemic index of pomelo is higher.
Food varieties used in this article are Buckwheat groats, roasted, cooked and Pummelo, raw.
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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 | +750% |
| Contains more CalciumCalcium | +75% |
| Contains more IronIron | +627.3% |
| Contains more CopperCopper | +204.2% |
| Contains more ZincZinc | +662.5% |
| Contains more PhosphorusPhosphorus | +311.8% |
| Contains more ManganeseManganese | +2270.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +145.5% |
| Contains less SodiumSodium | -75% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B2Vitamin B2 | +44.4% |
| Contains more Vitamin B3Vitamin B3 | +327.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +113.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +344.7% |
| Contains more FatsFats | +1450% |
| Contains more CarbsCarbs | +107.3% |
| Contains more WaterWater | +17.8% |
| Contains more OtherOther | +11.6% |
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 Sugar |
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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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0mg | 61mg | 68% |
| Manganese | 0.403mg | 0.017mg | 17% |
| Copper | 0.146mg | 0.048mg | 11% |
| Magnesium | 51mg | 6mg | 11% |
| Iron | 0.8mg | 0.11mg | 9% |
| Phosphorus | 70mg | 17mg | 8% |
| Vitamin B5 | 0.359mg | 7% | |
| Fiber | 2.7g | 1g | 7% |
| Protein | 3.38g | 0.76g | 5% |
| Zinc | 0.61mg | 0.08mg | 5% |
| Vitamin B3 | 0.94mg | 0.22mg | 5% |
| Selenium | 2.2µg | 4% | |
| Folate | 14µg | 4% | |
| Potassium | 88mg | 216mg | 4% |
| Choline | 20.1mg | 4% | |
| Vitamin B6 | 0.077mg | 0.036mg | 3% |
| Carbs | 19.94g | 9.62g | 3% |
| Calories | 92kcal | 38kcal | 3% |
| Vitamin K | 1.9µg | 2% | |
| Saturated fat | 0.134g | 1% | |
| Polyunsaturated fat | 0.188g | 1% | |
| Vitamin B2 | 0.039mg | 0.027mg | 1% |
| Vitamin B1 | 0.04mg | 0.034mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Fats | 0.62g | 0.04g | 1% |
| Net carbs | 17.24g | 8.62g | N/A |
| Calcium | 7mg | 4mg | 0% |
| Sugar | 0.9g | N/A | |
| Sodium | 4mg | 1mg | 0% |
| Monounsaturated fat | 0.188g | 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%
18%
Minerals Daily Need Coverage Score
24%
6%
Comparison summary
Which food is lower in Sugar?
Pomelo is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Pomelo contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Pomelo is lower in Saturated fat (difference - 0.134g)
Which food is cheaper?
Pomelo is cheaper (difference - $2.1)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)