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Buckwheat vs Lentil - In-Depth Nutrition Comparison

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How are Buckwheat and Lentil different?

  • Buckwheat is richer in Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, and Zinc, while Lentil is higher in Folate, and Iron.
  • Buckwheat covers your daily need of Copper 94% more than Lentil.
  • Buckwheat contains 7 times more Vitamin B3 than Lentil. Buckwheat contains 7.02mg of Vitamin B3, while Lentil contains 1.06mg.

Buckwheat and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Buckwheat vs Lentil 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 +541.7%
Contains more Phosphorus +92.8%
Contains more Potassium +24.7%
Contains less Sodium -50%
Contains more Zinc +89%
Contains more Copper +338.2%
Contains more Iron +51.4%
Equal in Calcium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Magnesium +541.7%
Contains more Phosphorus +92.8%
Contains more Potassium +24.7%
Contains less Sodium -50%
Contains more Zinc +89%
Contains more Copper +338.2%
Contains more Iron +51.4%
Equal in Calcium - 19

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
:
6
Lentil
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%
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 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Lentil Opinion
Net carbs 61.5g 12.23g Buckwheat
Protein 13.25g 9.02g Buckwheat
Fats 3.4g 0.38g Buckwheat
Carbs 71.5g 20.13g Buckwheat
Calories 343kcal 116kcal Buckwheat
Starch g g
Fructose g g
Sugar g 1.8g Buckwheat
Fiber 10g 7.9g Buckwheat
Calcium 18mg 19mg Lentil
Iron 2.2mg 3.33mg Lentil
Magnesium 231mg 36mg Buckwheat
Phosphorus 347mg 180mg Buckwheat
Potassium 460mg 369mg Buckwheat
Sodium 1mg 2mg Buckwheat
Zinc 2.4mg 1.27mg Buckwheat
Copper 1.1mg 0.251mg Buckwheat
Vitamin A 0IU 8IU Lentil
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.101mg 0.169mg Lentil
Vitamin B2 0.425mg 0.073mg Buckwheat
Vitamin B3 7.02mg 1.06mg Buckwheat
Vitamin B5 1.233mg 0.638mg Buckwheat
Vitamin B6 0.21mg 0.178mg Buckwheat
Folate 30µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Lentil
Tryptophan 0.192mg 0.081mg Buckwheat
Threonine 0.506mg 0.323mg Buckwheat
Isoleucine 0.498mg 0.39mg Buckwheat
Leucine 0.832mg 0.654mg Buckwheat
Lysine 0.672mg 0.63mg Buckwheat
Methionine 0.172mg 0.077mg Buckwheat
Phenylalanine 0.52mg 0.445mg Buckwheat
Valine 0.678mg 0.448mg Buckwheat
Histidine 0.309mg 0.254mg Buckwheat
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.053g Lentil
Monounsaturated Fat 1.04g 0.064g Buckwheat
Polyunsaturated fat 1.039g 0.175g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Lentil
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
26
Lentil
Mineral Summary Score
109
Buckwheat
48
Lentil

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
54%
Lentil
Carbohydrates
72%
Buckwheat
20%
Lentil
Fats
16%
Buckwheat
2%
Lentil

Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.688g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.5)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 1mg)
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.
Which food is richer in vitamins?
?
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.