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  6. Buckwheat vs. Chickpeas

Buckwheat vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between Buckwheat and Chickpeas?

  • Chickpeas is richer than Buckwheat in Folate, Manganese, Iron, Copper, Fiber, Phosphorus, Zinc, Vitamin B1, and Potassium.
  • Chickpeas's daily need coverage for Folate is 40% more.

We used Buckwheat groats, roasted, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Buckwheat vs Chickpeas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains less SodiumSodium -42.9%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +230.7%
Contains more IronIron +261.3%
Contains more CopperCopper +141.1%
Contains more ZincZinc +150.8%
Contains more PhosphorusPhosphorus +140%
Contains more ManganeseManganese +155.6%
Contains more SeleniumSelenium +68.2%
~equal in Magnesium ~48mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +288.9%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B6Vitamin B6 +80.5%
Contains more Vitamin KVitamin K +110.5%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +112.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +25.6%
Contains more ProteinProtein +162.1%
Contains more FatsFats +317.7%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +114%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated Fat -50.2%
Contains more Mono. FatMonounsaturated Fat +210.1%
Contains more Poly. FatPolyunsaturated fat +514.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Chickpeas
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Chickpeas Opinion
Calories 92kcal 164kcal Chickpeas
Protein 3.38g 8.86g Chickpeas
Fats 0.62g 2.59g Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Net carbs 17.24g 19.82g Chickpeas
Carbs 19.94g 27.42g Chickpeas
Magnesium 51mg 48mg Buckwheat
Calcium 7mg 49mg Chickpeas
Potassium 88mg 291mg Chickpeas
Iron 0.8mg 2.89mg Chickpeas
Sugar 0.9g 4.8g Buckwheat
Fiber 2.7g 7.6g Chickpeas
Copper 0.146mg 0.352mg Chickpeas
Zinc 0.61mg 1.53mg Chickpeas
Phosphorus 70mg 168mg Chickpeas
Sodium 4mg 7mg Buckwheat
Vitamin A 0IU 27IU Chickpeas
Vitamin A 0µg 1µg Chickpeas
Vitamin E 0.09mg 0.35mg Chickpeas
Manganese 0.403mg 1.03mg Chickpeas
Selenium 2.2µg 3.7µg Chickpeas
Vitamin B1 0.04mg 0.116mg Chickpeas
Vitamin B2 0.039mg 0.063mg Chickpeas
Vitamin B3 0.94mg 0.526mg Buckwheat
Vitamin B5 0.359mg 0.286mg Buckwheat
Vitamin B6 0.077mg 0.139mg Chickpeas
Vitamin K 1.9µg 4µg Chickpeas
Folate 14µg 172µg Chickpeas
Choline 20.1mg 42.8mg Chickpeas
Saturated Fat 0.134g 0.269g Buckwheat
Monounsaturated Fat 0.188g 0.583g Chickpeas
Polyunsaturated fat 0.188g 1.156g Chickpeas
Tryptophan 0.049mg 0.085mg Chickpeas
Threonine 0.129mg 0.329mg Chickpeas
Isoleucine 0.127mg 0.38mg Chickpeas
Leucine 0.212mg 0.631mg Chickpeas
Lysine 0.172mg 0.593mg Chickpeas
Methionine 0.044mg 0.116mg Chickpeas
Phenylalanine 0.133mg 0.475mg Chickpeas
Valine 0.173mg 0.372mg Chickpeas
Histidine 0.079mg 0.244mg Chickpeas
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
21%
Chickpeas
Minerals Daily Need Coverage Score
24%
Buckwheat
57%
Chickpeas

Comparison summary

Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 15)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.135g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.