Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Buckwheat

Black gram vs. Buckwheat — In-Depth Nutrition Comparison

Compare

The main differences between Black gram and Buckwheat

  • Buckwheat contains less Folate, Fiber, Phosphorus, Iron, and Vitamin B1 than Black gram.
  • Daily need coverage for Folate from Black gram is 20% higher.
  • Buckwheat has 8 times less Calcium than Black gram. Black gram has 53mg of Calcium, while Buckwheat has 7mg.

Food types used in this article are Mungo beans, mature seeds, cooked, boiled, without salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +657.1%
Contains more PotassiumPotassium +162.5%
Contains more IronIron +118.8%
Contains more ZincZinc +36.1%
Contains more PhosphorusPhosphorus +122.9%
Contains more SeleniumSelenium +13.6%
Contains less SodiumSodium -42.9%
~equal in Copper ~0.146mg
~equal in Manganese ~0.403mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 1.9% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +571.4%
Contains more CholineCholine +47.3%
Contains more Vitamin B6Vitamin B6 +32.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 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 ProteinProtein +123.1%
Contains more OtherOther +146.5%
Contains more FatsFats +12.7%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated Fat: Sat. Fat 0.038 g
Monounsaturated Fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
26% 37% 37%
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 -71.6%
Contains more Poly. FatPolyunsaturated fat +91%
Contains more Mono. FatMonounsaturated Fat +548.3%

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 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 Black gram Buckwheat Opinion
Calories 105kcal 92kcal Black gram
Protein 7.54g 3.38g Black gram
Fats 0.55g 0.62g Buckwheat
Vitamin C 1mg 0mg Black gram
Net carbs 11.94g 17.24g Buckwheat
Carbs 18.34g 19.94g Buckwheat
Magnesium 63mg 51mg Black gram
Calcium 53mg 7mg Black gram
Potassium 231mg 88mg Black gram
Iron 1.75mg 0.8mg Black gram
Sugar 2.01g 0.9g Buckwheat
Fiber 6.4g 2.7g Black gram
Copper 0.139mg 0.146mg Buckwheat
Zinc 0.83mg 0.61mg Black gram
Phosphorus 156mg 70mg Black gram
Sodium 7mg 4mg Buckwheat
Vitamin A 31IU 0IU Black gram
Vitamin A 2µg 0µg Black gram
Vitamin E 0.15mg 0.09mg Black gram
Manganese 0.412mg 0.403mg Black gram
Selenium 2.5µg 2.2µg Black gram
Vitamin B1 0.15mg 0.04mg Black gram
Vitamin B2 0.075mg 0.039mg Black gram
Vitamin B3 1.5mg 0.94mg Black gram
Vitamin B5 0.433mg 0.359mg Black gram
Vitamin B6 0.058mg 0.077mg Buckwheat
Vitamin K 2.7µg 1.9µg Black gram
Folate 94µg 14µg Black gram
Choline 29.6mg 20.1mg Black gram
Saturated Fat 0.038g 0.134g Black gram
Monounsaturated Fat 0.029g 0.188g Buckwheat
Polyunsaturated fat 0.359g 0.188g Black gram
Tryptophan 0.078mg 0.049mg Black gram
Threonine 0.262mg 0.129mg Black gram
Isoleucine 0.385mg 0.127mg Black gram
Leucine 0.625mg 0.212mg Black gram
Lysine 0.5mg 0.172mg Black gram
Methionine 0.11mg 0.044mg Black gram
Phenylalanine 0.44mg 0.133mg Black gram
Valine 0.423mg 0.173mg Black gram
Histidine 0.211mg 0.079mg Black gram
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

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

People also compare

Black gram
Black gram vs Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea)
Black gram
Black gram vs Chickpea raw
Chickpea raw
Black gram
Black gram vs Lentil
Lentil
Buckwheat
Buckwheat vs Teff
Teff
Buckwheat
Buckwheat vs Wheat
Wheat
Buckwheat
Buckwheat vs Oatmeal
Oatmeal

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
17%
Black gram
8%
Buckwheat
Minerals Daily Need Coverage Score
35%
Black gram
24%
Buckwheat

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.