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Buckwheat vs Chickpea - In-Depth Nutrition Comparison

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The main differences between Buckwheat and Chickpea

  • Buckwheat is richer in Copper, Magnesium, Vitamin B3, and Vitamin B2, yet Chickpea is richer in Manganese, Folate, Vitamin B1, Iron, Vitamin B6, and Selenium.
  • Daily need coverage for Manganese from Chickpea is 870% higher.
  • Buckwheat contains 5 times more Vitamin B3 than Chickpea. Buckwheat contains 7.02mg of Vitamin B3, while Chickpea contains 1.541mg.

Food types used in this article are Buckwheat and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Buckwheat vs Chickpea 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 Magnesium +192.4%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Contains more Copper +67.7%
Contains more Calcium +216.7%
Contains more Iron +95.9%
Contains more Potassium +56.1%
Contains more Zinc +15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +192.4%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Contains more Copper +67.7%
Contains more Calcium +216.7%
Contains more Iron +95.9%
Contains more Potassium +56.1%
Contains more Zinc +15%

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 +100.5%
Contains more Vitamin B3 +355.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +372.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +154.8%
Contains more Folate +1756.7%
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 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +355.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +372.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +154.8%
Contains more Folate +1756.7%

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 Chickpea
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Chickpea Opinion
Net carbs 61.5g 50.75g Buckwheat
Protein 13.25g 20.47g Chickpea
Fats 3.4g 6.04g Chickpea
Carbs 71.5g 62.95g Buckwheat
Calories 343kcal 378kcal Chickpea
Starch g g
Fructose g g
Sugar g 10.7g Buckwheat
Fiber 10g 12.2g Chickpea
Calcium 18mg 57mg Chickpea
Iron 2.2mg 4.31mg Chickpea
Magnesium 231mg 79mg Buckwheat
Phosphorus 347mg 252mg Buckwheat
Potassium 460mg 718mg Chickpea
Sodium 1mg 24mg Buckwheat
Zinc 2.4mg 2.76mg Chickpea
Copper 1.1mg 0.656mg Buckwheat
Vitamin A 0IU 67IU Chickpea
Vitamin E mg 0.82mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4mg Chickpea
Vitamin B1 0.101mg 0.477mg Chickpea
Vitamin B2 0.425mg 0.212mg Buckwheat
Vitamin B3 7.02mg 1.541mg Buckwheat
Vitamin B5 1.233mg 1.588mg Chickpea
Vitamin B6 0.21mg 0.535mg Chickpea
Folate 30µg 557µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Chickpea
Tryptophan 0.192mg 0.2mg Chickpea
Threonine 0.506mg 0.766mg Chickpea
Isoleucine 0.498mg 0.882mg Chickpea
Leucine 0.832mg 1.465mg Chickpea
Lysine 0.672mg 1.377mg Chickpea
Methionine 0.172mg 0.27mg Chickpea
Phenylalanine 0.52mg 1.103mg Chickpea
Valine 0.678mg 0.865mg Chickpea
Histidine 0.309mg 0.566mg Chickpea
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.603g Chickpea
Monounsaturated Fat 1.04g 1.377g Chickpea
Polyunsaturated fat 1.039g 2.731g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Chickpea
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
74
Chickpea
Mineral Summary Score
109
Buckwheat
88
Chickpea

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
123%
Chickpea
Carbohydrates
72%
Buckwheat
63%
Chickpea
Fats
16%
Buckwheat
28%
Chickpea

Comparison summary

Which food is lower in Saturated Fat?
Chickpea
Chickpea is lower in Saturated Fat (difference - 0.138g)
Which food is lower in glycemic index?
Chickpea
Chickpea is lower in glycemic index (difference - 18)
Which food is cheaper?
Chickpea
Chickpea is cheaper (difference - $1.6)
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 10.7g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 23mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.