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  6. Buckwheat vs. Chickpea raw

Buckwheat vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the main differences between buckwheat and chickpea raw?

  • Buckwheat has less manganese, folate, copper, iron, fiber, vitamin B1, vitamin B6, phosphorus, vitamin B5, and zinc than chickpea raw.
  • Chickpea raw's daily need coverage for manganese is 909% higher.
  • Chickpea raw has a lower glycemic index than buckwheat.

We used Buckwheat groats, roasted, cooked and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this comparison.

Infographic

Buckwheat vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +714.3%
Contains more PotassiumPotassium +715.9%
Contains more IronIron +438.8%
Contains more CopperCopper +349.3%
Contains more ZincZinc +352.5%
Contains more PhosphorusPhosphorus +260%
Contains more ManganeseManganese +5186.8%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +811.1%
Contains more Vitamin B1Vitamin B1 +1092.5%
Contains more Vitamin B2Vitamin B2 +443.6%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B5Vitamin B5 +342.3%
Contains more Vitamin B6Vitamin B6 +594.8%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +3878.6%
Contains more CholineCholine +394%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Chickpea raw DV% diff.
Manganese 0.403mg 21.306mg 909%
Folate 14µg 557µg 136%
Copper 0.146mg 0.656mg 57%
Iron 0.8mg 4.31mg 44%
Fiber 2.7g 12.2g 38%
Vitamin B1 0.04mg 0.477mg 36%
Vitamin B6 0.077mg 0.535mg 35%
Protein 3.38g 20.47g 34%
Phosphorus 70mg 252mg 26%
Vitamin B5 0.359mg 1.588mg 25%
Zinc 0.61mg 2.76mg 20%
Potassium 88mg 718mg 19%
Polyunsaturated fat 0.188g 2.731g 17%
Choline 20.1mg 99.3mg 14%
Calories 92kcal 378kcal 14%
Carbs 19.94g 62.95g 14%
Vitamin B2 0.039mg 0.212mg 13%
Fats 0.62g 6.04g 8%
Magnesium 51mg 79mg 7%
Vitamin K 1.9µg 9µg 6%
Vitamin E 0.09mg 0.82mg 5%
Calcium 7mg 57mg 5%
Vitamin C 0mg 4mg 4%
Selenium 2.2µg 0µg 4%
Vitamin B3 0.94mg 1.541mg 4%
Monounsaturated fat 0.188g 1.377g 3%
Saturated fat 0.134g 0.603g 2%
Sodium 4mg 24mg 1%
Net carbs 17.24g 50.75g N/A
Sugar 0.9g 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.049mg 0.2mg 0%
Threonine 0.129mg 0.766mg 0%
Isoleucine 0.127mg 0.882mg 0%
Leucine 0.212mg 1.465mg 0%
Lysine 0.172mg 1.377mg 0%
Methionine 0.044mg 0.27mg 0%
Phenylalanine 0.133mg 1.103mg 0%
Valine 0.173mg 0.865mg 0%
Histidine 0.079mg 0.566mg 0%
Fructose 0.1g 0%

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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +884.8%
Contains more ProteinProtein +505.6%
Contains more FatsFats +874.2%
Contains more CarbsCarbs +215.7%
Contains more OtherOther +565.1%

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 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +632.4%
Contains more Poly. FatPolyunsaturated fat +1352.7%

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. Chickpea raw - 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.