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  6. Raisin vs. Buckwheat

Raisin vs. Buckwheat — In-Depth Nutrition Comparison

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How are Raisin and Buckwheat different?

  • Raisin is richer in Potassium, Copper, Iron, Vitamin B6, Vitamin B2, and Vitamin B1, while Buckwheat is higher in Vitamin B5.
  • Raisin covers your daily need of Potassium 19% more than Buckwheat.
  • Raisin contains 7 times more Calcium than Buckwheat. Raisin contains 50mg of Calcium, while Buckwheat contains 7mg.

Raisins, seedless and Buckwheat groats, roasted, cooked types were used in this article.

Infographic

Raisin 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.
Raisin
Raisin
5
:
5
Buckwheat
Buckwheat
Contains more Calcium +614.3%
Contains more Iron +135%
Contains more Phosphorus +44.3%
Contains more Potassium +751.1%
Contains more Copper +117.8%
Contains more Magnesium +59.4%
Contains less Sodium -63.6%
Contains more Zinc +177.3%
Contains more Manganese +34.8%
Contains more Selenium +266.7%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +614.3%
Contains more Iron +135%
Contains more Phosphorus +44.3%
Contains more Potassium +751.1%
Contains more Copper +117.8%
Contains more Magnesium +59.4%
Contains less Sodium -63.6%
Contains more Zinc +177.3%
Contains more Manganese +34.8%
Contains more Selenium +266.7%

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.
Raisin
Raisin
6
:
3
Buckwheat
Buckwheat
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +220.5%
Contains more Vitamin B6 +126%
Contains more Vitamin K +84.2%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +277.9%
Contains more Folate +180%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
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 E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +165%
Contains more Vitamin B2 +220.5%
Contains more Vitamin B6 +126%
Contains more Vitamin K +84.2%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +277.9%
Contains more Folate +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
2
:
3
Buckwheat
Buckwheat
Contains more Carbs +297.1%
Contains more Other +332.6%
Contains more Protein +10.1%
Contains more Fats +34.8%
Contains more Water +390.1%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 Carbs +297.1%
Contains more Other +332.6%
Contains more Protein +10.1%
Contains more Fats +34.8%
Contains more Water +390.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -56.7%
Contains more Monounsaturated Fat +268.6%
Contains more Polyunsaturated fat +408.1%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -56.7%
Contains more Monounsaturated Fat +268.6%
Contains more Polyunsaturated fat +408.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
4
:
0
Buckwheat
Buckwheat
Contains more Starch +∞%
Contains more Sucrose +12.5%
Contains more Glucose +13775%
Contains more Fructose +29580%
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Buckwheat
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +12.5%
Contains more Glucose +13775%
Contains more Fructose +29580%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Buckwheat Opinion
Net carbs 75.48g 17.24g Raisin
Protein 3.07g 3.38g Buckwheat
Fats 0.46g 0.62g Buckwheat
Carbs 79.18g 19.94g Raisin
Calories 299kcal 92kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g 0.1g Raisin
Sugar 59.19g 0.9g Buckwheat
Fiber 3.7g 2.7g Raisin
Calcium 50mg 7mg Raisin
Iron 1.88mg 0.8mg Raisin
Magnesium 32mg 51mg Buckwheat
Phosphorus 101mg 70mg Raisin
Potassium 749mg 88mg Raisin
Sodium 11mg 4mg Buckwheat
Zinc 0.22mg 0.61mg Buckwheat
Copper 0.318mg 0.146mg Raisin
Manganese 0.299mg 0.403mg Buckwheat
Selenium 0.6µg 2.2µg Buckwheat
Vitamin E 0.12mg 0.09mg Raisin
Vitamin C 2.3mg 0mg Raisin
Vitamin B1 0.106mg 0.04mg Raisin
Vitamin B2 0.125mg 0.039mg Raisin
Vitamin B3 0.766mg 0.94mg Buckwheat
Vitamin B5 0.095mg 0.359mg Buckwheat
Vitamin B6 0.174mg 0.077mg Raisin
Folate 5µg 14µg Buckwheat
Vitamin K 3.5µg 1.9µg Raisin
Tryptophan 0.05mg 0.049mg Raisin
Threonine 0.077mg 0.129mg Buckwheat
Isoleucine 0.057mg 0.127mg Buckwheat
Leucine 0.096mg 0.212mg Buckwheat
Lysine 0.084mg 0.172mg Buckwheat
Methionine 0.021mg 0.044mg Buckwheat
Phenylalanine 0.065mg 0.133mg Buckwheat
Valine 0.083mg 0.173mg Buckwheat
Histidine 0.072mg 0.079mg Buckwheat
Saturated Fat 0.058g 0.134g Raisin
Monounsaturated Fat 0.051g 0.188g Buckwheat
Polyunsaturated fat 0.037g 0.188g Buckwheat
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
12%
Raisin
8%
Buckwheat
Minerals Daily Need Coverage Score
37%
Raisin
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.076g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 58.29g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 13)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.