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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 of 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

Black gram 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.
Contains more Calcium +1871.4%
Contains more Iron +846.3%
Contains more Magnesium +423.5%
Contains more Phosphorus +441.4%
Contains more Potassium +1017%
Contains more Zinc +449.2%
Contains more Copper +571.9%
Contains more Manganese +278.9%
Contains more Selenium +272.7%
Contains less Sodium -89.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1871.4%
Contains more Iron +846.3%
Contains more Magnesium +423.5%
Contains more Phosphorus +441.4%
Contains more Potassium +1017%
Contains more Zinc +449.2%
Contains more Copper +571.9%
Contains more Manganese +278.9%
Contains more Selenium +272.7%
Contains less Sodium -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 A +∞%
Contains more Vitamin B1 +582.5%
Contains more Vitamin B2 +551.3%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +152.4%
Contains more Vitamin B6 +264.9%
Contains more Folate +1442.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
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 B1 +582.5%
Contains more Vitamin B2 +551.3%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +152.4%
Contains more Vitamin B6 +264.9%
Contains more Folate +1442.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +645.9%
Contains more Fats +164.5%
Contains more Carbs +195.8%
Contains more Other +681.4%
Contains more Water +600.3%
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
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 +645.9%
Contains more Fats +164.5%
Contains more Carbs +195.8%
Contains more Other +681.4%
Contains more Water +600.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.9%
Contains more Polyunsaturated fat +469.7%
Contains more Monounsaturated Fat +121.2%
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -14.9%
Contains more Polyunsaturated fat +469.7%
Contains more Monounsaturated 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.
Black gram Buckwheat
Lower in Sodium ok
Lower in Sugar 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 Black gram Buckwheat Opinion
Net carbs 40.69g 17.24g Black gram
Protein 25.21g 3.38g Black gram
Fats 1.64g 0.62g Black gram
Carbs 58.99g 19.94g Black gram
Calories 341kcal 92kcal Black gram
Fructose 0.1g Buckwheat
Sugar 0.9g Black gram
Fiber 18.3g 2.7g Black gram
Calcium 138mg 7mg Black gram
Iron 7.57mg 0.8mg Black gram
Magnesium 267mg 51mg Black gram
Phosphorus 379mg 70mg Black gram
Potassium 983mg 88mg Black gram
Sodium 38mg 4mg Buckwheat
Zinc 3.35mg 0.61mg Black gram
Copper 0.981mg 0.146mg Black gram
Manganese 1.527mg 0.403mg Black gram
Selenium 8.2µg 2.2µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.273mg 0.04mg Black gram
Vitamin B2 0.254mg 0.039mg Black gram
Vitamin B3 1.447mg 0.94mg Black gram
Vitamin B5 0.906mg 0.359mg Black gram
Vitamin B6 0.281mg 0.077mg Black gram
Folate 216µg 14µg Black gram
Vitamin K 1.9µg Buckwheat
Tryptophan 0.263mg 0.049mg Black gram
Threonine 0.875mg 0.129mg Black gram
Isoleucine 1.287mg 0.127mg Black gram
Leucine 2.089mg 0.212mg Black gram
Lysine 1.674mg 0.172mg Black gram
Methionine 0.367mg 0.044mg Black gram
Phenylalanine 1.473mg 0.133mg Black gram
Valine 1.416mg 0.173mg Black gram
Histidine 0.706mg 0.079mg Black gram
Saturated Fat 0.114g 0.134g Black gram
Monounsaturated Fat 0.085g 0.188g Buckwheat
Polyunsaturated fat 1.071g 0.188g Black gram

Which food is preferable for your diet?

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

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
36%
Black gram
8%
Buckwheat
Minerals Daily Need Coverage Score
143%
Black gram
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 34mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.02g)
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.