Lets compare vitamin content per 100 grams of Valencia Oranges vs Boiled Buckwheat:
Raw Valencia Oranges have more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B9 and more Vitamin C than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 3.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cooked Buckwheat Groats have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
Both Raw Valencia Oranges as well as Cooked Buckwheat Groats have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Valencia Oranges vs Boiled Buckwheat:
Raw Valencia Oranges have 5.7 times more Calcium and 2 times more Potassium than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 3.9 times more Copper, 8.9 times more Iron, 5.1 times more Magnesium, 17.5 times more Manganese, 4.1 times more Phosphorus and 10.2 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cooked Buckwheat Groats have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Cooked Buckwheat Groats contain 1.9 times more Energy, 4 times more Omega 6, 1.7 times more Carbohydrate and 3.3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Cooked Buckwheat Groats have similar amounts of Omega 3 and Fiber per 100 g.
Both Raw Valencia Oranges as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.