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Buckwheat vs. Raspberry — In-Depth Nutrition Comparison

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Important differences between buckwheat and raspberries

  • Buckwheat has more magnesium, copper, and phosphorus; however, raspberries are richer in vitamin C, fiber, manganese, and vitamin E.
  • Raspberries' daily need coverage for vitamin C is 29% more.
  • Buckwheat contains 2 times more phosphorus than raspberries. Buckwheat contains 70mg of phosphorus, while raspberries contain 29mg.
  • Buckwheat contains less sugar.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of raspberries is 26.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Raspberries, raw.

Infographic

Buckwheat vs Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +131.8%
Contains more IronIron +15.9%
Contains more CopperCopper +62.2%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +141.4%
Contains more SeleniumSelenium +1000%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +71.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +66.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more Vitamin B6Vitamin B6 +40%
Contains more CholineCholine +63.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin KVitamin K +310.5%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.038mg
~equal in Vitamin B5 ~0.329mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +181.7%
Contains more CarbsCarbs +67%
Contains more WaterWater +13.4%
~equal in Fats ~0.65g
~equal in Other ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +193.8%
Contains less Sat. FatSaturated fat -85.8%
Contains more Poly. FatPolyunsaturated fat +99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +830%
Contains more FructoseFructose +2250%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Raspberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Raspberry DV% diff.
Vitamin C 0mg 26.2mg 29%
Fiber 2.7g 6.5g 15%
Manganese 0.403mg 0.67mg 12%
Magnesium 51mg 22mg 7%
Copper 0.146mg 0.09mg 6%
Phosphorus 70mg 29mg 6%
Vitamin E 0.09mg 0.87mg 5%
Vitamin K 1.9µg 7.8µg 5%
Protein 3.38g 1.2g 4%
Selenium 2.2µg 0.2µg 4%
Fructose 0.1g 2.35g 3%
Carbs 19.94g 11.94g 3%
Folate 14µg 21µg 2%
Vitamin B6 0.077mg 0.055mg 2%
Vitamin B3 0.94mg 0.598mg 2%
Calories 92kcal 52kcal 2%
Potassium 88mg 151mg 2%
Zinc 0.61mg 0.42mg 2%
Calcium 7mg 25mg 2%
Vitamin B1 0.04mg 0.032mg 1%
Polyunsaturated fat 0.188g 0.375g 1%
Choline 20.1mg 12.3mg 1%
Saturated fat 0.134g 0.019g 1%
Vitamin B5 0.359mg 0.329mg 1%
Iron 0.8mg 0.69mg 1%
Fats 0.62g 0.65g 0%
Net carbs 17.24g 5.44g N/A
Sugar 0.9g 4.42g N/A
Sodium 4mg 1mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.039mg 0.038mg 0%
Monounsaturated fat 0.188g 0.064g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Raspberry
Minerals Daily Need Coverage Score
24%
Buckwheat
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.7)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.52g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.