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  6. Buckwheat vs. Black gram

Buckwheat vs. Black gram — In-Depth Nutrition Comparison

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The main differences between Buckwheat and Black gram

  • Buckwheat contains less Folate, Fiber, Phosphorus, Iron, and Vitamin B1 than Black gram.
  • Daily need coverage for Folate from Black gram is 20% higher.

Food types used in this article are Buckwheat groats, roasted, cooked and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Black gram infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
2
:
8
Black gram
Black gram
Contains less Sodium -42.9%
Contains more Calcium +657.1%
Contains more Iron +118.8%
Contains more Magnesium +23.5%
Contains more Phosphorus +122.9%
Contains more Potassium +162.5%
Contains more Zinc +36.1%
Contains more Selenium +13.6%
Equal in Copper - 0.139
Equal in Manganese - 0.412
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains less Sodium -42.9%
Contains more Calcium +657.1%
Contains more Iron +118.8%
Contains more Magnesium +23.5%
Contains more Phosphorus +122.9%
Contains more Potassium +162.5%
Contains more Zinc +36.1%
Contains more Selenium +13.6%
Equal in Copper - 0.139
Equal in Manganese - 0.412

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Buckwheat
Buckwheat
1
:
9
Black gram
Black gram
Contains more Vitamin B6 +32.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +20.6%
Contains more Folate +571.4%
Contains more Vitamin K +42.1%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B6 +32.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +92.3%
Contains more Vitamin B3 +59.6%
Contains more Vitamin B5 +20.6%
Contains more Folate +571.4%
Contains more Vitamin K +42.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
3
:
2
Black gram
Black gram
Contains more Fats +12.7%
Contains more Protein +123.1%
Contains more Other +146.5%
Equal in Carbs - 18.34
Equal in Water - 72.51
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more Fats +12.7%
Contains more Protein +123.1%
Contains more Other +146.5%
Equal in Carbs - 18.34
Equal in Water - 72.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +548.3%
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +91%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +548.3%
Contains less Saturated Fat -71.6%
Contains more Polyunsaturated fat +91%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Black gram Opinion
Net carbs 17.24g 11.94g Buckwheat
Protein 3.38g 7.54g Black gram
Fats 0.62g 0.55g Buckwheat
Carbs 19.94g 18.34g Buckwheat
Calories 92kcal 105kcal Black gram
Fructose 0.1g Buckwheat
Sugar 0.9g 2.01g Buckwheat
Fiber 2.7g 6.4g Black gram
Calcium 7mg 53mg Black gram
Iron 0.8mg 1.75mg Black gram
Magnesium 51mg 63mg Black gram
Phosphorus 70mg 156mg Black gram
Potassium 88mg 231mg Black gram
Sodium 4mg 7mg Buckwheat
Zinc 0.61mg 0.83mg Black gram
Copper 0.146mg 0.139mg Buckwheat
Manganese 0.403mg 0.412mg Black gram
Selenium 2.2µg 2.5µg Black gram
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 0.09mg 0.15mg Black gram
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.04mg 0.15mg Black gram
Vitamin B2 0.039mg 0.075mg Black gram
Vitamin B3 0.94mg 1.5mg Black gram
Vitamin B5 0.359mg 0.433mg Black gram
Vitamin B6 0.077mg 0.058mg Buckwheat
Folate 14µg 94µg Black gram
Vitamin K 1.9µg 2.7µg Black gram
Tryptophan 0.049mg 0.078mg Black gram
Threonine 0.129mg 0.262mg Black gram
Isoleucine 0.127mg 0.385mg Black gram
Leucine 0.212mg 0.625mg Black gram
Lysine 0.172mg 0.5mg Black gram
Methionine 0.044mg 0.11mg Black gram
Phenylalanine 0.133mg 0.44mg Black gram
Valine 0.173mg 0.423mg Black gram
Histidine 0.079mg 0.211mg Black gram
Saturated Fat 0.134g 0.038g Black gram
Monounsaturated Fat 0.188g 0.029g Buckwheat
Polyunsaturated fat 0.188g 0.359g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
17%
Black gram
Minerals Daily Need Coverage Score
24%
Buckwheat
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 8)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.9)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.