Buckwheat vs. Rambutan — In-Depth Nutrition Comparison
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Differences between buckwheat and rambutan
- Buckwheat is higher in magnesium, copper, phosphorus, fiber, vitamin B5, and iron; however, rambutan is richer in vitamin C.
- Buckwheat has 20 times more vitamin B5 than rambutan. While buckwheat has 0.359mg of vitamin B5, rambutan has only 0.018mg.
The food types used in this comparison are Buckwheat groats, roasted, cooked and Rambutan, canned, syrup pack.
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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 | +628.6% |
| Contains more PotassiumPotassium | +109.5% |
| Contains more IronIron | +128.6% |
| Contains more CopperCopper | +121.2% |
| Contains more ZincZinc | +662.5% |
| Contains more PhosphorusPhosphorus | +677.8% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +17.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +214.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +207.7% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B5Vitamin B5 | +1894.4% |
| Contains more Vitamin B6Vitamin B6 | +285% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +75% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +43.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +420% |
| Contains more FatsFats | +195.2% |
| Contains more OtherOther | +87% |
~equal in
Carbs
~20.87g
~equal in
Water
~78.04g
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 Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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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 | |
|
DV% diff. |
| Magnesium | 51mg | 7mg | 10% |
| Copper | 0.146mg | 0.066mg | 9% |
| Phosphorus | 70mg | 9mg | 9% |
| Vitamin B5 | 0.359mg | 0.018mg | 7% |
| Fiber | 2.7g | 0.9g | 7% |
| Iron | 0.8mg | 0.35mg | 6% |
| Protein | 3.38g | 0.65g | 5% |
| Vitamin C | 0mg | 4.9mg | 5% |
| Zinc | 0.61mg | 0.08mg | 5% |
| Vitamin B6 | 0.077mg | 0.02mg | 4% |
| Selenium | 2.2µg | 4% | |
| Choline | 20.1mg | 4% | |
| Manganese | 0.403mg | 0.343mg | 3% |
| Vitamin B3 | 0.94mg | 1.352mg | 3% |
| Vitamin B1 | 0.04mg | 0.013mg | 2% |
| Vitamin K | 1.9µg | 2% | |
| Folate | 14µg | 8µg | 2% |
| Calcium | 7mg | 22mg | 2% |
| Saturated fat | 0.134g | 1% | |
| Polyunsaturated fat | 0.188g | 1% | |
| Calories | 92kcal | 82kcal | 1% |
| Vitamin B2 | 0.039mg | 0.022mg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Potassium | 88mg | 42mg | 1% |
| Fats | 0.62g | 0.21g | 1% |
| Carbs | 19.94g | 20.87g | 0% |
| Net carbs | 17.24g | 19.97g | N/A |
| Sugar | 0.9g | N/A | |
| Sodium | 4mg | 11mg | 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%
5%
Minerals Daily Need Coverage Score
24%
10%
Comparison summary
Which food is lower in Sugar?
Rambutan is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Rambutan is lower in Saturated fat (difference - 0.134g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 8)
Which food is cheaper?
Buckwheat is cheaper (difference - $1.6)
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?
?
The foods are relatively equal in Cholesterol (0 mg)