Black gram vs. Buckwheat — In-Depth Nutrition Comparison
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Summary of differences between black gram and buckwheat
- The amount of copper, iron, fiber, magnesium, folate, manganese, phosphorus, potassium, zinc, and vitamin B1 in black gram is higher than in buckwheat.
- Black gram covers your daily need for copper, 93% more than buckwheat.
- Black gram contains 15 times more folate than buckwheat. While black gram contains 216µg of folate, buckwheat contains only 14µg.
These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Buckwheat groats, roasted, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +423.5% |
| Contains more CalciumCalcium | +1871.4% |
| Contains more PotassiumPotassium | +1017% |
| Contains more IronIron | +846.3% |
| Contains more CopperCopper | +571.9% |
| Contains more ZincZinc | +449.2% |
| Contains more PhosphorusPhosphorus | +441.4% |
| Contains more ManganeseManganese | +278.9% |
| Contains more SeleniumSelenium | +272.7% |
| Contains less SodiumSodium | -89.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +582.5% |
| Contains more Vitamin B2Vitamin B2 | +551.3% |
| Contains more Vitamin B3Vitamin B3 | +53.9% |
| Contains more Vitamin B5Vitamin B5 | +152.4% |
| Contains more Vitamin B6Vitamin B6 | +264.9% |
| Contains more FolateFolate | +1442.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
3.38 g
Fats:
0.62 g
Carbs:
19.94 g
Water:
75.63 g
Other:
0.43 g
| Contains more ProteinProtein | +645.9% |
| Contains more FatsFats | +164.5% |
| Contains more CarbsCarbs | +195.8% |
| Contains more OtherOther | +681.4% |
| Contains more WaterWater | +600.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.134 g
Monounsaturated fat:
Mono. Fat
0.188 g
Polyunsaturated fat:
Poly. Fat
0.188 g
| Contains less Sat. FatSaturated fat | -14.9% |
| Contains more Poly. FatPolyunsaturated fat | +469.7% |
| Contains more Mono. FatMonounsaturated fat | +121.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.981mg | 0.146mg | 93% |
| Iron | 7.57mg | 0.8mg | 85% |
| Fiber | 18.3g | 2.7g | 62% |
| Folate | 216µg | 14µg | 51% |
| Magnesium | 267mg | 51mg | 51% |
| Manganese | 1.527mg | 0.403mg | 49% |
| Protein | 25.21g | 3.38g | 44% |
| Phosphorus | 379mg | 70mg | 44% |
| Potassium | 983mg | 88mg | 26% |
| Zinc | 3.35mg | 0.61mg | 25% |
| Vitamin B1 | 0.273mg | 0.04mg | 19% |
| Vitamin B2 | 0.254mg | 0.039mg | 17% |
| Vitamin B6 | 0.281mg | 0.077mg | 16% |
| Carbs | 58.99g | 19.94g | 13% |
| Calcium | 138mg | 7mg | 13% |
| Calories | 341kcal | 92kcal | 12% |
| Vitamin B5 | 0.906mg | 0.359mg | 11% |
| Selenium | 8.2µg | 2.2µg | 11% |
| Polyunsaturated fat | 1.071g | 0.188g | 6% |
| Choline | 20.1mg | 4% | |
| Vitamin B3 | 1.447mg | 0.94mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Fats | 1.64g | 0.62g | 2% |
| Vitamin E | 0.09mg | 1% | |
| Sodium | 38mg | 4mg | 1% |
| Net carbs | 40.69g | 17.24g | N/A |
| Sugar | 0.9g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.114g | 0.134g | 0% |
| Monounsaturated fat | 0.085g | 0.188g | 0% |
| Tryptophan | 0.263mg | 0.049mg | 0% |
| Threonine | 0.875mg | 0.129mg | 0% |
| Isoleucine | 1.287mg | 0.127mg | 0% |
| Leucine | 2.089mg | 0.212mg | 0% |
| Lysine | 1.674mg | 0.172mg | 0% |
| Methionine | 0.367mg | 0.044mg | 0% |
| Phenylalanine | 1.473mg | 0.133mg | 0% |
| Valine | 1.416mg | 0.173mg | 0% |
| Histidine | 0.706mg | 0.079mg | 0% |
| Fructose | 0.1g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
8%
Minerals Daily Need Coverage Score
143%
24%
Comparison summary
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 34mg)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.02g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 8)
Which food is cheaper?
Black gram is cheaper (difference - $0.9)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)