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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 Copper +67.7%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Contains more Iron +95.9%
Contains more Calcium +216.7%
Contains more Potassium +56.1%
Contains more Zinc +15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Magnesium +192.4%
Contains more Copper +67.7%
Contains more Phosphorus +37.7%
Contains less Sodium -95.8%
Contains more Iron +95.9%
Contains more Calcium +216.7%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +372.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +154.8%
Contains more Folate +1756.7%
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 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Contains more Vitamin B2 +100.5%
Contains more Vitamin B3 +355.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +372.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +154.8%
Contains more Folate +1756.7%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Chickpea
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 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.

All nutrients comparison - raw data values

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