Buckwheat vs. Raisin — In-Depth Nutrition Comparison
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How are buckwheat and raisins different?
- Buckwheat is richer in vitamin B5, while raisins are higher in potassium, copper, iron, vitamin B6, vitamin B2, and vitamin B1.
- Raisins cover your daily need for potassium, 19% more than buckwheat.
- Buckwheat contains 4 times more vitamin B5 than raisins. Buckwheat contains 0.359mg of vitamin B5, while raisins contain 0.095mg.
- Raisins have a higher glycemic index (64) than buckwheat (51).
Buckwheat groats, roasted, cooked and Raisins, seedless types were used in this article.
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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 | +59.4% |
| Contains more ZincZinc | +177.3% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +34.8% |
| Contains more SeleniumSelenium | +266.7% |
| Contains more CalciumCalcium | +614.3% |
| Contains more PotassiumPotassium | +751.1% |
| Contains more IronIron | +135% |
| Contains more CopperCopper | +117.8% |
| Contains more PhosphorusPhosphorus | +44.3% |
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 | +22.7% |
| Contains more Vitamin B5Vitamin B5 | +277.9% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +81.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +220.5% |
| Contains more Vitamin B6Vitamin B6 | +126% |
| Contains more Vitamin KVitamin K | +84.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 0.1g | 29.68g | 37% |
| Carbs | 19.94g | 79.18g | 20% |
| Potassium | 88mg | 749mg | 19% |
| Copper | 0.146mg | 0.318mg | 19% |
| Iron | 0.8mg | 1.88mg | 14% |
| Calories | 92kcal | 299kcal | 10% |
| Vitamin B6 | 0.077mg | 0.174mg | 7% |
| Vitamin B2 | 0.039mg | 0.125mg | 7% |
| Vitamin B1 | 0.04mg | 0.106mg | 6% |
| Magnesium | 51mg | 32mg | 5% |
| Vitamin B5 | 0.359mg | 0.095mg | 5% |
| Manganese | 0.403mg | 0.299mg | 5% |
| Calcium | 7mg | 50mg | 4% |
| Fiber | 2.7g | 3.7g | 4% |
| Zinc | 0.61mg | 0.22mg | 4% |
| Phosphorus | 70mg | 101mg | 4% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Selenium | 2.2µg | 0.6µg | 3% |
| Choline | 20.1mg | 11.1mg | 2% |
| Folate | 14µg | 5µg | 2% |
| Polyunsaturated fat | 0.188g | 0.037g | 1% |
| Vitamin K | 1.9µg | 3.5µg | 1% |
| Vitamin B3 | 0.94mg | 0.766mg | 1% |
| Starch | 2.7g | 1% | |
| Protein | 3.38g | 3.07g | 1% |
| Fats | 0.62g | 0.46g | 0% |
| Net carbs | 17.24g | 75.48g | N/A |
| Sugar | 0.9g | 59.19g | N/A |
| Sodium | 4mg | 11mg | 0% |
| Vitamin E | 0.09mg | 0.12mg | 0% |
| Saturated fat | 0.134g | 0.058g | 0% |
| Monounsaturated fat | 0.188g | 0.051g | 0% |
| Tryptophan | 0.049mg | 0.05mg | 0% |
| Threonine | 0.129mg | 0.077mg | 0% |
| Isoleucine | 0.127mg | 0.057mg | 0% |
| Leucine | 0.212mg | 0.096mg | 0% |
| Lysine | 0.172mg | 0.084mg | 0% |
| Methionine | 0.044mg | 0.021mg | 0% |
| Phenylalanine | 0.133mg | 0.065mg | 0% |
| Valine | 0.173mg | 0.083mg | 0% |
| Histidine | 0.079mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +34.8% |
| Contains more WaterWater | +390.1% |
| Contains more CarbsCarbs | +297.1% |
| Contains more OtherOther | +332.6% |
~equal in
Protein
~3.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +268.6% |
| Contains more Poly. FatPolyunsaturated fat | +408.1% |
| Contains less Sat. FatSaturated fat | -56.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +12.5% |
| Contains more GlucoseGlucose | +13775% |
| Contains more FructoseFructose | +29580% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
