Nutrition Comparison Tool

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Buckwheat (Uncooked)
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Apples
×
Oranges
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 29% DV 583 calories
  • Apples 1 cup, quartered or chopped (x1) 3% DV 65 calories
  • Oranges 1 cup, sections (x1) 4% DV 85 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 7% DV 5.8g
  • Apples 1 cup, quartered or chopped (x1) 0% DV 0.2g
  • Oranges 1 cup, sections (x1) 0% DV 0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 41% DV 121.6g
  • Apples 1 cup, quartered or chopped (x1) 6% DV 17.3g
  • Oranges 1 cup, sections (x1) 7% DV 21.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 45% DV 22.5g
  • Apples 1 cup, quartered or chopped (x1) 1% DV 0.3g
  • Oranges 1 cup, sections (x1) 3% DV 1.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 0% DV 0mg
  • Apples 1 cup, quartered or chopped (x1) 0% DV 0mg
  • Oranges 1 cup, sections (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 61% DV 17g
  • Apples 1 cup, quartered or chopped (x1) 11% DV 3g
  • Oranges 1 cup, sections (x1) 15% DV 4.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) ~% DV ~g
  • Apples 1 cup, quartered or chopped (x1) 26% DV 13g
  • Oranges 1 cup, sections (x1) 34% DV 16.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 21% DV 3.7mg
  • Apples 1 cup, quartered or chopped (x1) 1% DV 0.2mg
  • Oranges 1 cup, sections (x1) 1% DV 0.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 2% DV 30.6mg
  • Apples 1 cup, quartered or chopped (x1) 1% DV 7.5mg
  • Oranges 1 cup, sections (x1) 6% DV 72mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Buckwheat (Uncooked) 1 cup (x1) 17% DV 782mg
  • Apples 1 cup, quartered or chopped (x1) 3% DV 133.8mg
  • Oranges 1 cup, sections (x1) 7% DV 325.8mg
Comparison Table

Table Legend

  1. Buckwheat (Uncooked)
  2. Apples
  3. Oranges
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 170 125 180
Calories
(%DV)
583
(29%)
65
(3%)
85
(4%)
Fat (g)
(%DV)
5.8
(7%)
0.2
(0%)
0.2
(0%)
Protein (g)
(%DV)
22.5
(45%)
0.3
(1%)
1.7
(3%)
Carbohydrate (g)
(%DV)
121.6
(41%)
17.3
(6%)
21.2
(7%)
Sugars (g)
(%DV)
~
(~%)
13
(26%)
16.8
(34%)
Fiber (g)
(%DV)
17
(61%)
3
(11%)
4.3
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.3
(6%)
0
(0%)
0
(0%)
Net-Carbs (g) 104.6
14.3
16.8
Trans Fatty Acids (g) ~
0
0
  Minerals
Food # 1 2 3
Weight (g) 170 125 180
Calcium (mg)
(%DV)
30.6
(2%)
7.5
(1%)
72
(6%)
Iron, Fe (mg)
(%DV)
3.7
(21%)
0.2
(1%)
0.2
(1%)
Potassium, K (mg)
(%DV)
782
(17%)
133.8
(3%)
325.8
(7%)
Magnesium (mg)
(%DV)
392.7
(94%)
6.3
(1%)
18
(4%)
Phosphorus, P (mg)
(%DV)
589.9
(47%)
13.8
(1%)
25.2
(2%)
Sodium (mg)
(%DV)
1.7
(0%)
1.3
(0%)
0
(0%)
Zinc, Zn (mg)
(%DV)
4.1
(37%)
0.1
(0%)
0.1
(1%)
Copper, Cu (mg)
(%DV)
1.9
(208%)
0
(4%)
0.1
(9%)
Manganese (mg)
(%DV)
2.2
(96%)
0
(2%)
0
(2%)
Selenium, Se (μg)
(%DV)
14.1
(26%)
0
(0%)
0.9
(2%)
Fluoride, F (μg)
(%AI)
~
(~%)
4.1
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 170 125 180
Vitamin A, RAE (μg)
(%DV)
0
(0%)
3.8
(0%)
19.8
(2%)
Vitamin C (mg)
(%DV)
0
(0%)
5.8
(6%)
95.8
(106%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0
(2%)
0.2
(13%)
Riboflavin (B2) (mg)
(%DV)
0.7
(56%)
0
(3%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
11.9
(75%)
0.1
(1%)
0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)
2.1
(42%)
0.1
(2%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.4
(21%)
0.1
(3%)
0.1
(6%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
51
(13%)
3.8
(1%)
54
(14%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
51
(13%)
3.8
(1%)
54
(14%)
Folate DFE (μg)
(%)
51
(13%)
3.8
(1%)
54
(14%)
Choline (mg)
(%DV)
~
(~%)
4.3
(1%)
15.1
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
~
(~%)
33.8
(0%)
127.8
(1%)
Carotene, alpha (μg)
(%RDA)
~
(~%)
0
(0%)
19.8
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
~
(~%)
13.8
(0%)
208.8
(1%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
67.5
(2%)
405
(14%)
Lycopene (μg) ~
0
0
Lut + Zeaxanthin (μg) ~
36.3
232.2
Vitamin E (mg)
(%DV)
~
(~%)
0.2
(1%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
2.8
(2%)
0
(0%)
Vitamin K1 (μg) ~
0
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 170 125 180
Water (g) 16.6
107
156.2
Ash (g) 4
0
1
Alcohol (g) 0
0
0
Caffeine (mg) ~
0
0
Theobromine (mg) ~
0
0
PRAL score 5.64
-2.42
-6.52
  Carbohydrates
Food # 1 2 3
Weight (g) 170 125 180
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
2.6
~
Glucose (Dextrose) (g) ~
3
~
Fructose (g) ~
7.4
~
Lactose (g) ~
0
~
Maltose (g) ~
0
~
Galactose (g) ~
0
~
Starch (g) ~
0.1
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 170 125 180
Monounsaturated Fats (mg) 1768
9
41
Polyunsaturated Fats (mg) 1766
64
45
Omega 3s (mg)
(%AI)
133
(8%)
11
(1%)
13
(1%)
Omega 6s (mg)
(%AI)
1634
(10%)
54
(0%)
32
(0%)
Omega 3 to Omega 6 Ratio 0.08
0.21
0.39
Omega 6 to Omega 3 Ratio 12.32
4.78
2.57
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
15
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 60
0
0
10:0 (mg) 31
0
0
12:0 (mg) 17
0
0
13:0 (mg) ~
~
~
14:0 (mg) 43
1
0
15:0 (mg) ~
~
~
16:0 (mg) 765
30
23
17:0 (mg) ~
~
~
18:0 (mg) 80
4
0
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 39
0
5
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 1680
9
36
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 20
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 1634
54
32
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 133
11
13
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 170 125 180
Betaine (mg) ~
0
~
Tryptophan (mg)
(%RDI)
326
(117%)
1
(0%)
16
(6%)
Threonine (mg)
(%RDI)
860
(82%)
8
(1%)
27
(3%)
Isoleucine (mg)
(%RDI)
847
(60%)
8
(1%)
45
(3%)
Leucine (mg)
(%RDI)
1414
(52%)
16
(1%)
41
(2%)
Lysine (mg)
(%RDI)
1142
(54%)
15
(1%)
85
(4%)
Methionine (mg)
(%RDI)
292
(40%)
1
(0%)
36
(5%)
Cystine (mg)
(%RDI)
389
(136%)
1
(0%)
18
(6%)
Phenylalanine (mg)
(%RDI)
884
(101%)
8
(1%)
56
(6%)
Tyrosine (mg)
(%RDI)
410
(47%)
1
(0%)
29
(3%)
Valine (mg)
(%RDI)
1153
(63%)
15
(1%)
72
(4%)
Arginine (mg) 1669
8
117
Histidine (mg)
(%RDI)
525
(75%)
6
(1%)
32
(5%)
Alanine (mg) 1272
14
90
Aspartic acid (mg) 1926
88
205
Glutamic acid (mg) 3478
31
169
Glycine (mg) 1753
11
169
Proline (mg) 862
8
83
Serine (mg) 1165
13
58
Hydroxyproline (mg) ~
~
~
Data Source
Buckwheat (Uncooked)
USDA Food Data Central. Standard Release (Common)
Apples
USDA Food Data Central. Standard Release (Common)
Oranges
USDA Food Data Central. Standard Release (Common)
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