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  6. Lentil vs. Buckwheat

Lentil vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between Lentil and Buckwheat

  • Lentil is richer than Buckwheat in Folate, Iron, Fiber, Phosphorus, Copper, Vitamin B1, Potassium, Vitamin B6, Zinc, and Vitamin B5.
  • Lentil covers your daily Folate needs 42% more than Buckwheat.
  • Lentil has 4 times more Vitamin B1 than Buckwheat. Lentil has 0.169mg of Vitamin B1, while Buckwheat has 0.04mg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Lentil vs Buckwheat 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.
Lentil
Lentil
9
:
1
Buckwheat
Buckwheat
Contains more Calcium +171.4%
Contains more Iron +316.3%
Contains more Phosphorus +157.1%
Contains more Potassium +319.3%
Contains less Sodium -50%
Contains more Zinc +108.2%
Contains more Copper +71.9%
Contains more Manganese +22.6%
Contains more Selenium +27.3%
Contains more Magnesium +41.7%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +171.4%
Contains more Iron +316.3%
Contains more Phosphorus +157.1%
Contains more Potassium +319.3%
Contains less Sodium -50%
Contains more Zinc +108.2%
Contains more Copper +71.9%
Contains more Manganese +22.6%
Contains more Selenium +27.3%
Contains more Magnesium +41.7%

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.
Lentil
Lentil
9
:
1
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +131.2%
Contains more Folate +1192.9%
Contains more Vitamin K +11.8%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +131.2%
Contains more Folate +1192.9%
Contains more Vitamin K +11.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Buckwheat
Buckwheat
Contains more Protein +166.9%
Contains more Other +93%
Contains more Fats +63.2%
Equal in Carbs - 19.94
Equal in Water - 75.63
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +166.9%
Contains more Other +93%
Contains more Fats +63.2%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +193.8%
Equal in Polyunsaturated fat - 0.188
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +193.8%
Equal in Polyunsaturated fat - 0.188

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Buckwheat
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 Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Buckwheat Opinion
Net carbs 12.23g 17.24g Buckwheat
Protein 9.02g 3.38g Lentil
Fats 0.38g 0.62g Buckwheat
Carbs 20.13g 19.94g Lentil
Calories 116kcal 92kcal Lentil
Fructose 0.1g Buckwheat
Sugar 1.8g 0.9g Buckwheat
Fiber 7.9g 2.7g Lentil
Calcium 19mg 7mg Lentil
Iron 3.33mg 0.8mg Lentil
Magnesium 36mg 51mg Buckwheat
Phosphorus 180mg 70mg Lentil
Potassium 369mg 88mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 0.61mg Lentil
Copper 0.251mg 0.146mg Lentil
Manganese 0.494mg 0.403mg Lentil
Selenium 2.8µg 2.2µg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.09mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.04mg Lentil
Vitamin B2 0.073mg 0.039mg Lentil
Vitamin B3 1.06mg 0.94mg Lentil
Vitamin B5 0.638mg 0.359mg Lentil
Vitamin B6 0.178mg 0.077mg Lentil
Folate 181µg 14µg Lentil
Vitamin K 1.7µg 1.9µg Buckwheat
Tryptophan 0.081mg 0.049mg Lentil
Threonine 0.323mg 0.129mg Lentil
Isoleucine 0.39mg 0.127mg Lentil
Leucine 0.654mg 0.212mg Lentil
Lysine 0.63mg 0.172mg Lentil
Methionine 0.077mg 0.044mg Lentil
Phenylalanine 0.445mg 0.133mg Lentil
Valine 0.448mg 0.173mg Lentil
Histidine 0.254mg 0.079mg Lentil
Saturated Fat 0.053g 0.134g Lentil
Monounsaturated Fat 0.064g 0.188g Buckwheat
Polyunsaturated fat 0.175g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Buckwheat
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
26%
Lentil
8%
Buckwheat
Minerals Daily Need Coverage Score
46%
Lentil
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 22)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.9g)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.