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Buckwheat vs. Rose hips — In-Depth Nutrition Comparison

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Summary of differences between buckwheat and rose hips

  • The amount of vitamin C, vitamin A, fiber, vitamin E, manganese, vitamin K, calcium, potassium, vitamin B2, and vitamin B5 in rose hips is higher than in buckwheat.
  • Rose hips cover your daily need for vitamin C, 473% more than buckwheat.
  • Buckwheat has a lower glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of rose hips is 64.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Rose Hips, wild (Northern Plains Indians).

Infographic

Buckwheat vs Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more CopperCopper +29.2%
Contains more ZincZinc +144%
Contains more PhosphorusPhosphorus +14.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +2314.3%
Contains more PotassiumPotassium +387.5%
Contains more IronIron +32.5%
Contains more ManganeseManganese +153.1%
~equal in Sodium ~4mg

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more FolateFolate +366.7%
Contains more CholineCholine +67.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6388.9%
Contains more Vitamin B2Vitamin B2 +325.6%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +122.8%
Contains more Vitamin KVitamin K +1263.2%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.076mg
~equal in Vitamin B12 ~µg

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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +111.3%
Contains more FatsFats +82.4%
Contains more WaterWater +28.9%
Contains more CarbsCarbs +91.7%
Contains more OtherOther +174.4%

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
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +471.4%
Contains more GlucoseGlucose +570%
Contains more FructoseFructose +1060%
~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 Rose hips
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Rose hips DV% diff.
Vitamin C 0mg 426mg 473%
Fiber 2.7g 24.1g 86%
Vitamin E 0.09mg 5.84mg 38%
Manganese 0.403mg 1.02mg 27%
Vitamin A 0µg 217µg 24%
Vitamin K 1.9µg 25.9µg 20%
Calcium 7mg 169mg 16%
Potassium 88mg 429mg 10%
Vitamin B2 0.039mg 0.166mg 10%
Vitamin B5 0.359mg 0.8mg 9%
Carbs 19.94g 38.22g 6%
Calories 92kcal 162kcal 4%
Copper 0.146mg 0.113mg 4%
Protein 3.38g 1.6g 4%
Magnesium 51mg 69mg 4%
Selenium 2.2µg 4%
Zinc 0.61mg 0.25mg 3%
Iron 0.8mg 1.06mg 3%
Folate 14µg 3µg 3%
Vitamin B3 0.94mg 1.3mg 2%
Vitamin B1 0.04mg 0.016mg 2%
Fructose 0.1g 1.16g 1%
Polyunsaturated fat 0.188g 1%
Phosphorus 70mg 61mg 1%
Choline 20.1mg 12mg 1%
Saturated fat 0.134g 1%
Fats 0.62g 0.34g 0%
Net carbs 17.24g 14.12g N/A
Sugar 0.9g 2.58g N/A
Sodium 4mg 4mg 0%
Vitamin B6 0.077mg 0.076mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Rose hips
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
140%
Rose hips
Minerals Daily Need Coverage Score
24%
Buckwheat
38%
Rose hips

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.134g)
Which food is cheaper?
Rose hips
Rose hips is cheaper (difference - $0.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.68g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 13)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in minerals?
?
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.
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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.