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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.

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.039mg
~equal in Vitamin B5 ~0.359mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
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 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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 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.
Raspberry Buckwheat
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raspberry Buckwheat 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?

ok
ok
is better in case of low diet
Raspberry Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Raspberry
8%
Buckwheat
Minerals Daily Need Coverage Score
20%
Raspberry
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.7)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.52g)
Which food is richer in minerals?
Buckwheat
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?
?
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.