Lets compare vitamin content per 100 grams of Boiled Buckwheat vs Navel Oranges:
Cooked Buckwheat Groats have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Navel Oranges have similar amounts of Vitamin B6 per 100 g.
Both Cooked Buckwheat Groats as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Buckwheat vs Navel Oranges:
Cooked Buckwheat Groats have 3.7 times more Copper, 6.2 times more Iron, 4.6 times more Magnesium, 13.9 times more Manganese, 3 times more Phosphorus, more Selenium and 7.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 6.1 times more Calcium and 1.9 times more Potassium than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats and Raw Navel Oranges have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Cooked Buckwheat Groats have 1.9 times more Energy, 7.6 times more Omega 6, 1.6 times more Carbohydrate, 1.2 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 9.4 times more Sugars and 22.5 times more Fructose than Cooked Buckwheat Groats.
Both Cooked Buckwheat Groats as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.