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Sapodilla vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between sapodillas and buckwheat

  • Sapodillas have more vitamin C and fiber, while buckwheat has more magnesium, phosphorus, and copper.
  • Sapodillas cover your daily need for vitamin C, 16% more than buckwheat.
  • Sapodillas contain 2 times more potassium than buckwheat. While sapodillas contain 193mg of potassium, buckwheat contains only 88mg.
  • Sapodillas have a lower glycemic index. The glycemic index of sapodillas is 37, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Sapodilla, raw and Buckwheat groats, roasted, cooked.

Infographic

Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 +200%
Contains more PotassiumPotassium +119.3%
Contains more MagnesiumMagnesium +325%
Contains more CopperCopper +69.8%
Contains more ZincZinc +510%
Contains more PhosphorusPhosphorus +483.3%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +266.7%
~equal in Iron ~0.8mg

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
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 B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin B3Vitamin B3 +370%
Contains more Vitamin B5Vitamin B5 +42.5%
Contains more Vitamin B6Vitamin B6 +108.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 FatsFats +77.4%
Contains more OtherOther +16.3%
Contains more ProteinProtein +668.2%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 more Mono. FatMonounsaturated fat +177.1%
Contains less Sat. FatSaturated fat -30.9%
Contains more Poly. FatPolyunsaturated fat +1609.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sapodilla Buckwheat DV% diff.
Manganese 0.403mg 18%
Vitamin C 14.7mg 0mg 16%
Fiber 5.3g 2.7g 10%
Magnesium 12mg 51mg 9%
Phosphorus 12mg 70mg 8%
Copper 0.086mg 0.146mg 7%
Protein 0.44g 3.38g 6%
Zinc 0.1mg 0.61mg 5%
Vitamin B3 0.2mg 0.94mg 5%
Choline 20.1mg 4%
Selenium 0.6µg 2.2µg 3%
Vitamin B6 0.037mg 0.077mg 3%
Vitamin B1 0mg 0.04mg 3%
Potassium 193mg 88mg 3%
Vitamin K 1.9µg 2%
Vitamin B5 0.252mg 0.359mg 2%
Calcium 21mg 7mg 1%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.521g 0.188g 1%
Polyunsaturated fat 0.011g 0.188g 1%
Fats 1.1g 0.62g 1%
Vitamin B2 0.02mg 0.039mg 1%
Calories 83kcal 92kcal 0%
Carbs 19.96g 19.94g 0%
Net carbs 14.66g 17.24g N/A
Iron 0.8mg 0.8mg 0%
Sugar 0.9g N/A
Sodium 12mg 4mg 0%
Vitamin A 3µg 0µg 0%
Folate 14µg 14µg 0%
Saturated fat 0.194g 0.134g 0%
Tryptophan 0.005mg 0.049mg 0%
Threonine 0.012mg 0.129mg 0%
Isoleucine 0.015mg 0.127mg 0%
Leucine 0.024mg 0.212mg 0%
Lysine 0.039mg 0.172mg 0%
Methionine 0.003mg 0.044mg 0%
Phenylalanine 0.013mg 0.133mg 0%
Valine 0.016mg 0.173mg 0%
Histidine 0.016mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sapodilla 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
7%
Sapodilla
8%
Buckwheat
Minerals Daily Need Coverage Score
10%
Sapodilla
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 14)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $2.4)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.06g)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.