Raspberry vs. Buckwheat — In-Depth Nutrition Comparison
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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.
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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 | +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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
8%
Minerals Daily Need Coverage Score
20%
24%
Comparison summary
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Raspberry is cheaper (difference - $1.7)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 3.52g)
Which food is richer in minerals?
Buckwheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.