Black gram vs. Buckwheat — In-Depth Nutrition Comparison

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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 for 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.

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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.

Black gram

Buckwheat

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.

Black gram

Buckwheat

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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	94µg	14µg	20%
Fiber	6.4g	2.7g	15%
Iron	1.75mg	0.8mg	12%
Phosphorus	156mg	70mg	12%
Vitamin B1	0.15mg	0.04mg	9%
Protein	7.54g	3.38g	8%
Calcium	53mg	7mg	5%
Potassium	231mg	88mg	4%
Vitamin B3	1.5mg	0.94mg	4%
Magnesium	63mg	51mg	3%
Vitamin B2	0.075mg	0.039mg	3%
Choline	29.6mg	20.1mg	2%
Zinc	0.83mg	0.61mg	2%
Vitamin K	2.7µg	1.9µg	1%
Selenium	2.5µg	2.2µg	1%
Vitamin B6	0.058mg	0.077mg	1%
Vitamin B5	0.433mg	0.359mg	1%
Polyunsaturated fat	0.359g	0.188g	1%
Calories	105kcal	92kcal	1%
Carbs	18.34g	19.94g	1%
Copper	0.139mg	0.146mg	1%
Vitamin C	1mg	0mg	1%
Fats	0.55g	0.62g	0%
Net carbs	11.94g	17.24g	N/A
Sugar	2.01g	0.9g	N/A
Sodium	7mg	4mg	0%
Vitamin E	0.15mg	0.09mg	0%
Vitamin A	2µg	0µg	0%
Manganese	0.412mg	0.403mg	0%
Saturated fat	0.038g	0.134g	0%
Monounsaturated fat	0.029g	0.188g	0%
Tryptophan	0.078mg	0.049mg	0%
Threonine	0.262mg	0.129mg	0%
Isoleucine	0.385mg	0.127mg	0%
Leucine	0.625mg	0.212mg	0%
Lysine	0.5mg	0.172mg	0%
Methionine	0.11mg	0.044mg	0%
Phenylalanine	0.44mg	0.133mg	0%
Valine	0.423mg	0.173mg	0%
Histidine	0.211mg	0.079mg	0%
Fructose		0.1g	0%