Lets compare vitamin content per 7 ounces of Oranges vs Boiled Buckwheat:
Raw Oranges have more Vitamin A, 2.2 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin E than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 3.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin K than Raw Oranges.
Both Raw Oranges and Cooked Buckwheat Groats have similar amounts of Vitamin B2 per 7 oz.
Both Raw Oranges as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Oranges vs Boiled Buckwheat:
Raw Oranges have 5.7 times more Calcium and 2.1 times more Potassium than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 3.2 times more Copper, 8 times more Iron, 5.1 times more Magnesium, 16.1 times more Manganese, 5 times more Phosphorus, 4.4 times more Selenium and 8.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Cooked Buckwheat Groats have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Oranges have 10.4 times more Sugars than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 2 times more Energy, 9.7 times more Omega 6, 1.7 times more Carbohydrate and 3.6 times more Protein than Raw Oranges.
Both Raw Oranges and Cooked Buckwheat Groats have similar amounts of Fiber per 7 oz.
Both Raw Oranges as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.