Orange vs. Buckwheat — In-Depth Nutrition Comparison
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Significant differences between oranges and buckwheat
- Oranges are richer in vitamin C, while buckwheat is higher in manganese, copper, magnesium, iron, and phosphorus.
- Oranges cover your daily vitamin C needs 59% more than buckwheat.
- Oranges have 6 times more calcium than buckwheat. Oranges have 40mg of calcium, while buckwheat has 7mg.
Specific food types used in this comparison are Oranges, raw, all commercial varieties and Buckwheat groats, roasted, cooked.
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 | +471.4% |
| Contains more PotassiumPotassium | +105.7% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +410% |
| Contains more IronIron | +700% |
| Contains more CopperCopper | +224.4% |
| Contains more ZincZinc | +771.4% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +1512% |
| Contains more SeleniumSelenium | +340% |
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 | +100% |
| Contains more Vitamin B1Vitamin B1 | +117.5% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +233.3% |
| Contains more Vitamin B5Vitamin B5 | +43.6% |
| Contains more Vitamin B6Vitamin B6 | +28.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +139.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.7% |
| Contains more ProteinProtein | +259.6% |
| Contains more FatsFats | +416.7% |
| Contains more CarbsCarbs | +69.7% |
~equal in
Other
~0.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.8% |
| Contains more Mono. FatMonounsaturated fat | +717.4% |
| Contains more Poly. FatPolyunsaturated fat | +652% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 53.2mg | 0mg | 59% |
| Manganese | 0.025mg | 0.403mg | 16% |
| Copper | 0.045mg | 0.146mg | 11% |
| Magnesium | 10mg | 51mg | 10% |
| Iron | 0.1mg | 0.8mg | 9% |
| Phosphorus | 14mg | 70mg | 8% |
| Protein | 0.94g | 3.38g | 5% |
| Zinc | 0.07mg | 0.61mg | 5% |
| Vitamin B3 | 0.282mg | 0.94mg | 4% |
| Vitamin B1 | 0.087mg | 0.04mg | 4% |
| Folate | 30µg | 14µg | 4% |
| Potassium | 181mg | 88mg | 3% |
| Calcium | 40mg | 7mg | 3% |
| Carbs | 11.75g | 19.94g | 3% |
| Selenium | 0.5µg | 2.2µg | 3% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Vitamin B5 | 0.25mg | 0.359mg | 2% |
| Choline | 8.4mg | 20.1mg | 2% |
| Calories | 47kcal | 92kcal | 2% |
| Vitamin E | 0.18mg | 0.09mg | 1% |
| Fats | 0.12g | 0.62g | 1% |
| Vitamin A | 11µg | 0µg | 1% |
| Saturated fat | 0.015g | 0.134g | 1% |
| Polyunsaturated fat | 0.025g | 0.188g | 1% |
| Vitamin B6 | 0.06mg | 0.077mg | 1% |
| Fiber | 2.4g | 2.7g | 1% |
| Net carbs | 9.35g | 17.24g | N/A |
| Sugar | 9.35g | 0.9g | N/A |
| Sodium | 0mg | 4mg | 0% |
| Vitamin B2 | 0.04mg | 0.039mg | 0% |
| Monounsaturated fat | 0.023g | 0.188g | 0% |
| Tryptophan | 0.009mg | 0.049mg | 0% |
| Threonine | 0.015mg | 0.129mg | 0% |
| Isoleucine | 0.025mg | 0.127mg | 0% |
| Leucine | 0.023mg | 0.212mg | 0% |
| Lysine | 0.047mg | 0.172mg | 0% |
| Methionine | 0.02mg | 0.044mg | 0% |
| Phenylalanine | 0.031mg | 0.133mg | 0% |
| Valine | 0.04mg | 0.173mg | 0% |
| Histidine | 0.018mg | 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
21%
8%
Minerals Daily Need Coverage Score
7%
24%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.119g)
Which food is lower in glycemic index?
Orange is lower in glycemic index (difference - 6)
Which food is cheaper?
Orange is cheaper (difference - $2)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 8.45g)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.