Raspberry vs. Buckwheat — In-Depth Nutrition Comparison
Compare
Important differences between raspberries and buckwheat
- Raspberries have more vitamin C, fiber, manganese, and vitamin E; however, buckwheat is richer in magnesium, copper, and phosphorus.
- Raspberries' daily need coverage for vitamin C is 29% more.
- Raspberries contain 10 times more vitamin E than buckwheat. Raspberries contain 0.87mg of vitamin E, while buckwheat contains 0.09mg.
- Buckwheat contains less sugar.
- Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of raspberries is 26.
The food varieties used in the comparison are Raspberries, raw and Buckwheat groats, roasted, cooked.
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.
| Contains more CalciumCalcium | +257.1% |
| Contains more PotassiumPotassium | +71.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +66.3% |
| Contains more MagnesiumMagnesium | +131.8% |
| Contains more IronIron | +15.9% |
| Contains more CopperCopper | +62.2% |
| Contains more ZincZinc | +45.2% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains more SeleniumSelenium | +1000% |
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 | +866.7% |
| Contains more Vitamin KVitamin K | +310.5% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +57.2% |
| Contains more Vitamin B6Vitamin B6 | +40% |
| Contains more CholineCholine | +63.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 26.2mg | 0mg | 29% |
| Fiber | 6.5g | 2.7g | 15% |
| Manganese | 0.67mg | 0.403mg | 12% |
| Magnesium | 22mg | 51mg | 7% |
| Copper | 0.09mg | 0.146mg | 6% |
| Phosphorus | 29mg | 70mg | 6% |
| Vitamin E | 0.87mg | 0.09mg | 5% |
| Vitamin K | 7.8µg | 1.9µg | 5% |
| Protein | 1.2g | 3.38g | 4% |
| Selenium | 0.2µg | 2.2µg | 4% |
| Fructose | 2.35g | 0.1g | 3% |
| Carbs | 11.94g | 19.94g | 3% |
| Folate | 21µg | 14µg | 2% |
| Vitamin B6 | 0.055mg | 0.077mg | 2% |
| Vitamin B3 | 0.598mg | 0.94mg | 2% |
| Calories | 52kcal | 92kcal | 2% |
| Potassium | 151mg | 88mg | 2% |
| Zinc | 0.42mg | 0.61mg | 2% |
| Calcium | 25mg | 7mg | 2% |
| Vitamin B1 | 0.032mg | 0.04mg | 1% |
| Polyunsaturated fat | 0.375g | 0.188g | 1% |
| Choline | 12.3mg | 20.1mg | 1% |
| Saturated fat | 0.019g | 0.134g | 1% |
| Vitamin B5 | 0.329mg | 0.359mg | 1% |
| Iron | 0.69mg | 0.8mg | 1% |
| Fats | 0.65g | 0.62g | 0% |
| Net carbs | 5.44g | 17.24g | N/A |
| Sugar | 4.42g | 0.9g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin B2 | 0.038mg | 0.039mg | 0% |
| Monounsaturated fat | 0.064g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +13.4% |
| Contains more ProteinProtein | +181.7% |
| Contains more CarbsCarbs | +67% |
~equal in
Fats
~0.62g
~equal in
Other
~0.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.8% |
| Contains more Poly. FatPolyunsaturated fat | +99.5% |
| Contains more Mono. FatMonounsaturated fat | +193.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +830% |
| Contains more FructoseFructose | +2250% |
| Contains more SucroseSucrose | +100% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
