Lets compare vitamin content per 100 grams of Navel Oranges vs Boiled Buckwheat:
Raw Navel Oranges have 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.
While Cooked Buckwheat Groats contain 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Cooked Buckwheat Groats have similar amounts of Vitamin B6 per 100 g.
Both Raw Navel 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 Navel Oranges vs Boiled Buckwheat:
Raw Navel Oranges have 6.1 times more Calcium and 1.9 times more Potassium than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 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.
Both Raw Navel Oranges and Cooked Buckwheat Groats have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 9.4 times more Sugars and 22.5 times more Fructose than Cooked Buckwheat Groats.
While Cooked Buckwheat Groats contain 1.9 times more Energy, 7.6 times more Omega 6, 1.6 times more Carbohydrate and 3.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Cooked Buckwheat Groats have similar amounts of Fiber per 100 g.
Both Raw Navel Oranges as well as Cooked Buckwheat Groats have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.