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Black gram vs Buckwheat - In-Depth Nutrition Comparison

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Differences between Black gram and Buckwheat

  • Black gram has more Iron, Folate, Fiber, Potassium, Vitamin B1, Calcium, and Manganese, while Buckwheat has more Vitamin B3, Copper, and Vitamin B2.
  • Black gram's daily need coverage for Iron is 67% higher.
  • Buckwheat contains 8 times less Calcium than Black gram. Black gram contains 138mg of Calcium, while Buckwheat contains 18mg.

The food types used in this comparison are Mungo beans, mature seeds, raw and Buckwheat.

Infographic

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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
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 Folate +620%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B6 +33.8%
Contains more Folate +620%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +385.1%
Contains more Vitamin B5 +36.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Black gram
33
Buckwheat
Mineral Summary Score
149
Black gram
109
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 food.
Protein
151%
Black gram
80%
Buckwheat
Carbohydrates
59%
Black gram
72%
Buckwheat
Fats
8%
Black gram
16%
Buckwheat

Comparison summary table

Pay attention to 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 Sugar Equal
Rich in vitamins Equal

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

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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 - 11)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

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
Sugar
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
Folate 216 30 Black gram
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
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170286/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.