Raisin vs. Buckwheat — In-Depth Nutrition Comparison
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How are raisins and buckwheat different?
- Raisins are richer in potassium, copper, iron, vitamin B6, vitamin B2, and vitamin B1, while buckwheat is higher in vitamin B5.
- Raisins cover your daily need for potassium, 19% more than buckwheat.
- Raisins contain 7 times more calcium than buckwheat. Raisins contain 50mg of calcium, while buckwheat contains 7mg.
- Raisins have a higher glycemic index (64) than buckwheat (51).
Raisins, seedless and Buckwheat groats, roasted, cooked types were used in this article.
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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 | +614.3% |
| Contains more PotassiumPotassium | +751.1% |
| Contains more IronIron | +135% |
| Contains more CopperCopper | +117.8% |
| Contains more PhosphorusPhosphorus | +44.3% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more ZincZinc | +177.3% |
| Contains less SodiumSodium | -63.6% |
| Contains more ManganeseManganese | +34.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +165% |
| Contains more Vitamin B2Vitamin B2 | +220.5% |
| Contains more Vitamin B6Vitamin B6 | +126% |
| Contains more Vitamin KVitamin K | +84.2% |
| Contains more Vitamin B3Vitamin B3 | +22.7% |
| Contains more Vitamin B5Vitamin B5 | +277.9% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +81.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 0.1g | 37% |
| Carbs | 79.18g | 19.94g | 20% |
| Potassium | 749mg | 88mg | 19% |
| Copper | 0.318mg | 0.146mg | 19% |
| Iron | 1.88mg | 0.8mg | 14% |
| Calories | 299kcal | 92kcal | 10% |
| Vitamin B6 | 0.174mg | 0.077mg | 7% |
| Vitamin B2 | 0.125mg | 0.039mg | 7% |
| Vitamin B1 | 0.106mg | 0.04mg | 6% |
| Magnesium | 32mg | 51mg | 5% |
| Vitamin B5 | 0.095mg | 0.359mg | 5% |
| Manganese | 0.299mg | 0.403mg | 5% |
| Calcium | 50mg | 7mg | 4% |
| Fiber | 3.7g | 2.7g | 4% |
| Zinc | 0.22mg | 0.61mg | 4% |
| Phosphorus | 101mg | 70mg | 4% |
| Vitamin C | 2.3mg | 0mg | 3% |
| Selenium | 0.6µg | 2.2µg | 3% |
| Choline | 11.1mg | 20.1mg | 2% |
| Folate | 5µg | 14µg | 2% |
| Polyunsaturated fat | 0.037g | 0.188g | 1% |
| Vitamin K | 3.5µg | 1.9µg | 1% |
| Vitamin B3 | 0.766mg | 0.94mg | 1% |
| Starch | 2.7g | 1% | |
| Protein | 3.07g | 3.38g | 1% |
| Fats | 0.46g | 0.62g | 0% |
| Net carbs | 75.48g | 17.24g | N/A |
| Sugar | 59.19g | 0.9g | N/A |
| Sodium | 11mg | 4mg | 0% |
| Vitamin E | 0.12mg | 0.09mg | 0% |
| Saturated fat | 0.058g | 0.134g | 0% |
| Monounsaturated fat | 0.051g | 0.188g | 0% |
| Tryptophan | 0.05mg | 0.049mg | 0% |
| Threonine | 0.077mg | 0.129mg | 0% |
| Isoleucine | 0.057mg | 0.127mg | 0% |
| Leucine | 0.096mg | 0.212mg | 0% |
| Lysine | 0.084mg | 0.172mg | 0% |
| Methionine | 0.021mg | 0.044mg | 0% |
| Phenylalanine | 0.065mg | 0.133mg | 0% |
| Valine | 0.083mg | 0.173mg | 0% |
| Histidine | 0.072mg | 0.079mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +297.1% |
| Contains more OtherOther | +332.6% |
| Contains more ProteinProtein | +10.1% |
| Contains more FatsFats | +34.8% |
| Contains more WaterWater | +390.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.7% |
| Contains more Mono. FatMonounsaturated fat | +268.6% |
| Contains more Poly. FatPolyunsaturated fat | +408.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +12.5% |
| Contains more GlucoseGlucose | +13775% |
| Contains more FructoseFructose | +29580% |
~equal in
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Maltose
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