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Buckwheat vs Black gram - In-Depth Nutrition Comparison

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Important differences between Buckwheat and Black gram

  • Buckwheat has more Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B5, Fiber, and Zinc, however Black gram has more Folate.
  • Buckwheat's daily need coverage for Copper is 107% more.
  • Buckwheat has 6 times more Vitamin B2 than Black gram. Buckwheat has 0.425mg of Vitamin B2, while Black gram has 0.075mg.

The food varieties used in the comparison are Buckwheat and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Black gram 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +25.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +122.4%
Contains more Potassium +99.1%
Contains less Sodium -85.7%
Contains more Zinc +189.2%
Contains more Copper +691.4%
Contains more Calcium +194.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +25.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +122.4%
Contains more Potassium +99.1%
Contains less Sodium -85.7%
Contains more Zinc +189.2%
Contains more Copper +691.4%
Contains more Calcium +194.4%

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 B2 +466.7%
Contains more Vitamin B3 +368%
Contains more Vitamin B5 +184.8%
Contains more Vitamin B6 +262.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Folate +213.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 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 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B2 +466.7%
Contains more Vitamin B3 +368%
Contains more Vitamin B5 +184.8%
Contains more Vitamin B6 +262.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.5%
Contains more Folate +213.3%

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.
Buckwheat Black gram
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Black gram Opinion
Net carbs 61.5g 11.94g Buckwheat
Protein 13.25g 7.54g Buckwheat
Fats 3.4g 0.55g Buckwheat
Carbs 71.5g 18.34g Buckwheat
Calories 343kcal 105kcal Buckwheat
Starch g g
Fructose g g
Sugar g 2.01g Buckwheat
Fiber 10g 6.4g Buckwheat
Calcium 18mg 53mg Black gram
Iron 2.2mg 1.75mg Buckwheat
Magnesium 231mg 63mg Buckwheat
Phosphorus 347mg 156mg Buckwheat
Potassium 460mg 231mg Buckwheat
Sodium 1mg 7mg Buckwheat
Zinc 2.4mg 0.83mg Buckwheat
Copper 1.1mg 0.139mg Buckwheat
Vitamin A 0IU 31IU Black gram
Vitamin E mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.101mg 0.15mg Black gram
Vitamin B2 0.425mg 0.075mg Buckwheat
Vitamin B3 7.02mg 1.5mg Buckwheat
Vitamin B5 1.233mg 0.433mg Buckwheat
Vitamin B6 0.21mg 0.058mg Buckwheat
Folate 30µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Tryptophan 0.192mg 0.078mg Buckwheat
Threonine 0.506mg 0.262mg Buckwheat
Isoleucine 0.498mg 0.385mg Buckwheat
Leucine 0.832mg 0.625mg Buckwheat
Lysine 0.672mg 0.5mg Buckwheat
Methionine 0.172mg 0.11mg Buckwheat
Phenylalanine 0.52mg 0.44mg Buckwheat
Valine 0.678mg 0.423mg Buckwheat
Histidine 0.309mg 0.211mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.038g Black gram
Monounsaturated Fat 1.04g 0.029g Buckwheat
Polyunsaturated fat 1.039g 0.359g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
33
Buckwheat
17
Black gram
Mineral Summary Score
109
Buckwheat
35
Black gram

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
80%
Buckwheat
45%
Black gram
Carbohydrates
72%
Buckwheat
18%
Black gram
Fats
16%
Buckwheat
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.703g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.