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  6. Jujube vs. Buckwheat

Jujube vs. Buckwheat — In-Depth Nutrition Comparison

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What are the main differences between Jujube and Buckwheat?

  • Jujube is richer in Vitamin C, yet Buckwheat is richer in Manganese, Magnesium, Copper, Phosphorus, and Zinc.
  • Jujube's daily need coverage for Vitamin C is 77% higher.
  • Jujube has 3 times more Potassium than Buckwheat. Jujube has 250mg of Potassium, while Buckwheat has 88mg.

We used Jujube, raw and Buckwheat groats, roasted, cooked types in this comparison.

Infographic

Jujube vs Buckwheat 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.
Jujube
Jujube
3
:
7
Buckwheat
Buckwheat
Contains more Calcium +200%
Contains more Potassium +184.1%
Contains less Sodium -25%
Contains more Iron +66.7%
Contains more Magnesium +410%
Contains more Phosphorus +204.3%
Contains more Zinc +1120%
Contains more Copper +100%
Contains more Manganese +379.8%
Jujube
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 8% 10% 23% 1% 2% 25% 11% 0%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +200%
Contains more Potassium +184.1%
Contains less Sodium -25%
Contains more Iron +66.7%
Contains more Magnesium +410%
Contains more Phosphorus +204.3%
Contains more Zinc +1120%
Contains more Copper +100%
Contains more Manganese +379.8%

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.
Jujube
Jujube
4
:
7
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Equal in Vitamin B2 - 0.039
Equal in Vitamin B3 - 0.94
Equal in Vitamin B6 - 0.077
Jujube
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 230% 5% 10% 17% 0% 19% 0% 0% 0%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Equal in Vitamin B2 - 0.039
Equal in Vitamin B3 - 0.94
Equal in Vitamin B6 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
Jujube
3
:
2
Buckwheat
Buckwheat
Contains more Other +18.6%
Contains more Protein +181.7%
Contains more Fats +210%
Equal in Carbs - 19.94
Equal in Water - 75.63
Jujube
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Other +18.6%
Contains more Protein +181.7%
Contains more Fats +210%
Equal in Carbs - 19.94
Equal in Water - 75.63

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Buckwheat Opinion
Net carbs 20.23g 17.24g Jujube
Protein 1.2g 3.38g Buckwheat
Fats 0.2g 0.62g Buckwheat
Carbs 20.23g 19.94g Jujube
Calories 79kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Jujube
Fiber 2.7g Buckwheat
Calcium 21mg 7mg Jujube
Iron 0.48mg 0.8mg Buckwheat
Magnesium 10mg 51mg Buckwheat
Phosphorus 23mg 70mg Buckwheat
Potassium 250mg 88mg Jujube
Sodium 3mg 4mg Jujube
Zinc 0.05mg 0.61mg Buckwheat
Copper 0.073mg 0.146mg Buckwheat
Manganese 0.084mg 0.403mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 40IU 0IU Jujube
Vitamin A RAE 2µg 0µg Jujube
Vitamin E 0.09mg Buckwheat
Vitamin C 69mg 0mg Jujube
Vitamin B1 0.02mg 0.04mg Buckwheat
Vitamin B2 0.04mg 0.039mg Jujube
Vitamin B3 0.9mg 0.94mg Buckwheat
Vitamin B5 0.359mg Buckwheat
Vitamin B6 0.081mg 0.077mg Jujube
Folate 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g Jujube
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Jujube
8%
Buckwheat
Minerals Daily Need Coverage Score
10%
Jujube
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Jujube
Jujube is lower in Saturated Fat (difference - 0.134g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 24)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2.4)
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.