Kiwi vs. Buckwheat — In-Depth Nutrition Comparison
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How are kiwi and buckwheat different?
- Kiwi is richer in vitamin C, vitamin K, vitamin E, and potassium, while buckwheat is higher in manganese, magnesium, iron, and phosphorus.
- Kiwi covers your daily need for vitamin C, 103% more than buckwheat.
- Kiwi contains 21 times more vitamin K than buckwheat. Kiwi contains 40.3µg of vitamin K, while buckwheat contains 1.9µg.
Kiwifruit, green, raw and Buckwheat groats, roasted, cooked types were used in this article.
Infographic
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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 CalciumCalcium | +385.7% |
| Contains more PotassiumPotassium | +254.5% |
| Contains less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more IronIron | +158.1% |
| Contains more CopperCopper | +12.3% |
| Contains more ZincZinc | +335.7% |
| Contains more PhosphorusPhosphorus | +105.9% |
| Contains more ManganeseManganese | +311.2% |
| Contains more SeleniumSelenium | +1000% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1522.2% |
| Contains more Vitamin KVitamin K | +2021.1% |
| Contains more FolateFolate | +78.6% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +56% |
| Contains more Vitamin B3Vitamin B3 | +175.7% |
| Contains more Vitamin B5Vitamin B5 | +96.2% |
| Contains more Vitamin B6Vitamin B6 | +22.2% |
| Contains more CholineCholine | +157.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 0mg | 103% |
| Vitamin K | 40.3µg | 1.9µg | 32% |
| Manganese | 0.098mg | 0.403mg | 13% |
| Vitamin E | 1.46mg | 0.09mg | 9% |
| Magnesium | 17mg | 51mg | 8% |
| Potassium | 312mg | 88mg | 7% |
| Iron | 0.31mg | 0.8mg | 6% |
| Phosphorus | 34mg | 70mg | 5% |
| Fructose | 4.35g | 0.1g | 5% |
| Vitamin B5 | 0.183mg | 0.359mg | 4% |
| Vitamin B3 | 0.341mg | 0.94mg | 4% |
| Protein | 1.14g | 3.38g | 4% |
| Zinc | 0.14mg | 0.61mg | 4% |
| Selenium | 0.2µg | 2.2µg | 4% |
| Folate | 25µg | 14µg | 3% |
| Calcium | 34mg | 7mg | 3% |
| Choline | 7.8mg | 20.1mg | 2% |
| Calories | 61kcal | 92kcal | 2% |
| Copper | 0.13mg | 0.146mg | 2% |
| Carbs | 14.66g | 19.94g | 2% |
| Vitamin B1 | 0.027mg | 0.04mg | 1% |
| Vitamin B2 | 0.025mg | 0.039mg | 1% |
| Fiber | 3g | 2.7g | 1% |
| Vitamin B6 | 0.063mg | 0.077mg | 1% |
| Polyunsaturated fat | 0.287g | 0.188g | 1% |
| Fats | 0.52g | 0.62g | 0% |
| Net carbs | 11.66g | 17.24g | N/A |
| Sugar | 8.99g | 0.9g | N/A |
| Sodium | 3mg | 4mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.029g | 0.134g | 0% |
| Monounsaturated fat | 0.047g | 0.188g | 0% |
| Tryptophan | 0.015mg | 0.049mg | 0% |
| Threonine | 0.047mg | 0.129mg | 0% |
| Isoleucine | 0.051mg | 0.127mg | 0% |
| Leucine | 0.066mg | 0.212mg | 0% |
| Lysine | 0.061mg | 0.172mg | 0% |
| Methionine | 0.024mg | 0.044mg | 0% |
| Phenylalanine | 0.044mg | 0.133mg | 0% |
| Valine | 0.057mg | 0.173mg | 0% |
| Histidine | 0.027mg | 0.079mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +41.9% |
| Contains more ProteinProtein | +196.5% |
| Contains more FatsFats | +19.2% |
| Contains more CarbsCarbs | +36% |
~equal in
Water
~75.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.7% |
| Contains more Mono. FatMonounsaturated fat | +300% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +1955% |
| Contains more FructoseFructose | +4250% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +166.7% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
