Buckwheat vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between buckwheat and chickpeas?

Chickpeas are richer than buckwheat in folate, manganese, iron, copper, fiber, phosphorus, zinc, vitamin B1, and potassium.
Chickpeas' daily need coverage for folate is 40% more.
The glycemic index of chickpeas is lower.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Buckwheat

Chickpeas

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.

Buckwheat

Chickpeas

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	14µg	172µg	40%
Manganese	0.403mg	1.03mg	27%
Iron	0.8mg	2.89mg	26%
Copper	0.146mg	0.352mg	23%
Fiber	2.7g	7.6g	20%
Phosphorus	70mg	168mg	14%
Protein	3.38g	8.86g	11%
Zinc	0.61mg	1.53mg	8%
Potassium	88mg	291mg	6%
Vitamin B1	0.04mg	0.116mg	6%
Polyunsaturated fat	0.188g	1.156g	6%
Vitamin B6	0.077mg	0.139mg	5%
Calories	92kcal	164kcal	4%
Calcium	7mg	49mg	4%
Choline	20.1mg	42.8mg	4%
Fats	0.62g	2.59g	3%
Selenium	2.2µg	3.7µg	3%
Vitamin B3	0.94mg	0.526mg	3%
Carbs	19.94g	27.42g	2%
Vitamin E	0.09mg	0.35mg	2%
Vitamin B2	0.039mg	0.063mg	2%
Vitamin K	1.9µg	4µg	2%
Vitamin C	0mg	1.3mg	1%
Magnesium	51mg	48mg	1%
Vitamin B5	0.359mg	0.286mg	1%
Saturated fat	0.134g	0.269g	1%
Monounsaturated fat	0.188g	0.583g	1%
Protein per 100 calories	3.7g	5.4g	N/A
Calories per 10 g protein	272kcal	185kcal	N/A
Weight per 100 calories	109g	61g	N/A
Unsaturated / Saturated Fat ratio	2.8	6.5	N/A
Net carbs	17.24g	19.82g	N/A
Sugar	0.9g	4.8g	N/A
Sodium	4mg	7mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.049mg	0.085mg	0%
Threonine	0.129mg	0.329mg	0%
Isoleucine	0.127mg	0.38mg	0%
Leucine	0.212mg	0.631mg	0%
Lysine	0.172mg	0.593mg	0%
Methionine	0.044mg	0.116mg	0%
Phenylalanine	0.133mg	0.475mg	0%
Valine	0.173mg	0.372mg	0%
Histidine	0.079mg	0.244mg	0%
Fructose	0.1g		0%