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Black gram vs Buckwheat - In-Depth Nutrition Comparison

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Black gram vs Buckwheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +244.1%
Contains more Calcium +666.7%
Contains more Potassium +113.7%
Contains more Magnesium +15.6%
Contains more Zinc +39.6%
Contains more Copper +12.1%
Contains less Sodium -97.4%
Equal in Phosphorus - 347
Contains more Iron +244.1%
Contains more Calcium +666.7%
Contains more Potassium +113.7%
Contains more Magnesium +15.6%
Contains more Zinc +39.6%
Contains more Copper +12.1%
Contains less Sodium -97.4%
Equal in Phosphorus - 347

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Black gram
22
Buckwheat
Mineral Summary Score
98
Black gram
71
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
151%
Black gram
80%
Buckwheat
Carbohydrates
59%
Black gram
72%
Buckwheat
Fats
8%
Black gram
16%
Buckwheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Buckwheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.627g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1.1)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Black gram Buckwheat Opinion
Calories 341 343 Buckwheat
Protein 25.21 13.25 Black gram
Fats 1.64 3.4 Buckwheat
Vitamin C 0 0
Carbs 58.99 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 2.2 Black gram
Calcium 138 18 Black gram
Potassium 983 460 Black gram
Magnesium 267 231 Black gram
Sugars
Fiber 18.3 10 Black gram
Copper 0.981 1.1 Buckwheat
Zinc 3.35 2.4 Black gram
Starch
Phosphorus 379 347 Black gram
Sodium 38 1 Buckwheat
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.101 Black gram
Vitamin B2 0.254 0.425 Buckwheat
Vitamin B3 1.447 7.02 Buckwheat
Vitamin B5 0.906 1.233 Buckwheat
Vitamin B6 0.281 0.21 Black gram
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Buckwheat
Saturated Fat 0.114 0.741 Black gram
Monounsaturated Fat 0.085 1.04 Buckwheat
Polyunsaturated fat 1.071 1.039 Black gram
Tryptophan 0.263 0.192 Black gram
Threonine 0.875 0.506 Black gram
Isoleucine 1.287 0.498 Black gram
Leucine 2.089 0.832 Black gram
Lysine 1.674 0.672 Black gram
Methionine 0.367 0.172 Black gram
Phenylalanine 1.473 0.52 Black gram
Valine 1.416 0.678 Black gram
Histidine 0.706 0.309 Black gram
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.