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Passion fruit vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between passion fruit and buckwheat

  • Passion fruit is higher in vitamin C, fiber, vitamin A, iron, potassium, and vitamin B2; however, buckwheat is richer in copper and magnesium.
  • Passion fruit's daily need coverage for vitamin C is 33% higher.
  • Passion fruit has a lower glycemic index (16) than buckwheat (51).

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Buckwheat groats, roasted, cooked.

Infographic

Passion fruit vs Buckwheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +295.5%
Contains more IronIron +100%
Contains more MagnesiumMagnesium +75.9%
Contains more CopperCopper +69.8%
Contains more ZincZinc +510%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +266.7%
~equal in Phosphorus ~70mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin KVitamin K +171.4%
Contains more CholineCholine +164.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
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 FatsFats +12.9%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +83.7%
Contains more ProteinProtein +53.6%
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +118.6%
Contains more Mono. FatMonounsaturated fat +118.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Passion fruit Buckwheat DV% diff.
Vitamin C 30mg 0mg 33%
Fiber 10.4g 2.7g 31%
Manganese 0.403mg 18%
Iron 1.6mg 0.8mg 10%
Potassium 348mg 88mg 8%
Vitamin B5 0.359mg 7%
Vitamin A 64µg 0µg 7%
Copper 0.086mg 0.146mg 7%
Vitamin B2 0.13mg 0.039mg 7%
Magnesium 29mg 51mg 5%
Zinc 0.1mg 0.61mg 5%
Vitamin B3 1.5mg 0.94mg 4%
Selenium 0.6µg 2.2µg 3%
Vitamin B1 0mg 0.04mg 3%
Vitamin B6 0.1mg 0.077mg 2%
Choline 7.6mg 20.1mg 2%
Protein 2.2g 3.38g 2%
Calcium 12mg 7mg 1%
Vitamin K 0.7µg 1.9µg 1%
Sodium 28mg 4mg 1%
Carbs 23.38g 19.94g 1%
Polyunsaturated fat 0.411g 0.188g 1%
Calories 97kcal 92kcal 0%
Fats 0.7g 0.62g 0%
Net carbs 12.98g 17.24g N/A
Sugar 11.2g 0.9g N/A
Phosphorus 68mg 70mg 0%
Vitamin E 0.02mg 0.09mg 0%
Folate 14µg 14µg 0%
Saturated fat 0.059g 0.134g 0%
Monounsaturated fat 0.086g 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%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Buckwheat
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
17%
Passion fruit
8%
Buckwheat
Minerals Daily Need Coverage Score
18%
Passion fruit
24%
Buckwheat

Comparison summary

Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 0.075g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 35)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $0.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.3g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 24mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.