Prunes vs. Buckwheat — In-Depth Nutrition Comparison
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Differences between prunes and buckwheat
- Prunes are higher than buckwheat in vitamin K, potassium, fiber, vitamin A, copper, vitamin B2, vitamin B6, and vitamin B3.
- Prunes' daily need coverage for vitamin K is 48% higher.
- Prunes have a lower glycemic index (29) than buckwheat (51).
The food types used in this comparison are Plums, dried (prunes), uncooked and Buckwheat groats, roasted, cooked.
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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 | +514.3% |
| Contains more PotassiumPotassium | +731.8% |
| Contains more IronIron | +16.3% |
| Contains more CopperCopper | +92.5% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +24.4% |
| Contains more ZincZinc | +38.6% |
| Contains more ManganeseManganese | +34.8% |
| Contains more SeleniumSelenium | +633.3% |
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 | +377.8% |
| Contains more Vitamin B1Vitamin B1 | +27.5% |
| Contains more Vitamin B2Vitamin B2 | +376.9% |
| Contains more Vitamin B3Vitamin B3 | +100.2% |
| Contains more Vitamin B5Vitamin B5 | +17.5% |
| Contains more Vitamin B6Vitamin B6 | +166.2% |
| Contains more Vitamin KVitamin K | +3031.6% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +99% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 1.9µg | 48% |
| Potassium | 732mg | 88mg | 19% |
| Fiber | 7.1g | 2.7g | 18% |
| Fructose | 12.45g | 0.1g | 15% |
| Carbs | 63.88g | 19.94g | 15% |
| Copper | 0.281mg | 0.146mg | 15% |
| Vitamin B2 | 0.186mg | 0.039mg | 11% |
| Vitamin B6 | 0.205mg | 0.077mg | 10% |
| Calories | 240kcal | 92kcal | 7% |
| Vitamin B3 | 1.882mg | 0.94mg | 6% |
| Manganese | 0.299mg | 0.403mg | 5% |
| Calcium | 43mg | 7mg | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Selenium | 0.3µg | 2.2µg | 3% |
| Folate | 4µg | 14µg | 3% |
| Iron | 0.93mg | 0.8mg | 2% |
| Magnesium | 41mg | 51mg | 2% |
| Zinc | 0.44mg | 0.61mg | 2% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 20.1mg | 2% |
| Vitamin E | 0.43mg | 0.09mg | 2% |
| Protein | 2.18g | 3.38g | 2% |
| Polyunsaturated fat | 0.062g | 0.188g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Vitamin B5 | 0.422mg | 0.359mg | 1% |
| Vitamin B1 | 0.051mg | 0.04mg | 1% |
| Fats | 0.38g | 0.62g | 0% |
| Net carbs | 56.78g | 17.24g | N/A |
| Sugar | 38.13g | 0.9g | N/A |
| Phosphorus | 69mg | 70mg | 0% |
| Sodium | 2mg | 4mg | 0% |
| Saturated fat | 0.088g | 0.134g | 0% |
| Monounsaturated fat | 0.053g | 0.188g | 0% |
| Tryptophan | 0.025mg | 0.049mg | 0% |
| Threonine | 0.049mg | 0.129mg | 0% |
| Isoleucine | 0.041mg | 0.127mg | 0% |
| Leucine | 0.066mg | 0.212mg | 0% |
| Lysine | 0.05mg | 0.172mg | 0% |
| Methionine | 0.016mg | 0.044mg | 0% |
| Phenylalanine | 0.052mg | 0.133mg | 0% |
| Valine | 0.056mg | 0.173mg | 0% |
| Histidine | 0.027mg | 0.079mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +220.4% |
| Contains more OtherOther | +514% |
| Contains more ProteinProtein | +55% |
| Contains more FatsFats | +63.2% |
| Contains more WaterWater | +144.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.3% |
| Contains more Mono. FatMonounsaturated fat | +254.7% |
| Contains more Poly. FatPolyunsaturated fat | +203.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +12630% |
| Contains more FructoseFructose | +12350% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +166.7% |
~equal in
Lactose
~0g
~equal in
Galactose
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