Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Buckwheat vs Black gram - In-Depth Nutrition Comparison

Compare

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
Copy 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 Potassium +99.1%
Contains more Magnesium +266.7%
Contains more Copper +691.4%
Contains more Zinc +189.2%
Contains more Phosphorus +122.4%
Contains less Sodium -85.7%
Contains more Calcium +194.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +25.7%
Contains more Potassium +99.1%
Contains more Magnesium +266.7%
Contains more Copper +691.4%
Contains more Zinc +189.2%
Contains more Phosphorus +122.4%
Contains less Sodium -85.7%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48.5%
Contains more Folate +213.3%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48.5%
Contains more Folate +213.3%

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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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