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Buckwheat vs. Lentil — In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Lentil

  • Lentil is richer than Buckwheat in Folate, Iron, Fiber, Phosphorus, Copper, Vitamin B1, Potassium, Vitamin B6, Zinc, and Vitamin B5.
  • Lentil covers your daily Folate needs 42% more than Buckwheat.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Lentils, mature seeds, cooked, boiled, without salt.

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" 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%
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +41.7%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +319.3%
Contains more IronIron +316.3%
Contains more CopperCopper +71.9%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +22.6%
Contains more SeleniumSelenium +27.3%

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%
Lentil
10
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 5% 0.48% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin KVitamin K +11.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +22.2%
Contains more Vitamin B1Vitamin B1 +322.5%
Contains more Vitamin B2Vitamin B2 +87.2%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more FolateFolate +1192.9%
Contains more CholineCholine +62.7%
~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
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +63.2%
Contains more ProteinProtein +166.9%
Contains more OtherOther +93%
~equal in Carbs ~20.13g
~equal in Water ~69.64g

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
Lentil
1
18% 22% 60%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated Fat +193.8%
Contains less Sat. FatSaturated Fat -60.4%
~equal in Polyunsaturated fat ~0.175g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Lentil Opinion
Calories 92kcal 116kcal Lentil
Protein 3.38g 9.02g Lentil
Fats 0.62g 0.38g Buckwheat
Vitamin C 0mg 1.5mg Lentil
Net carbs 17.24g 12.23g Buckwheat
Carbs 19.94g 20.13g Lentil
Magnesium 51mg 36mg Buckwheat
Calcium 7mg 19mg Lentil
Potassium 88mg 369mg Lentil
Iron 0.8mg 3.33mg Lentil
Sugar 0.9g 1.8g Buckwheat
Fiber 2.7g 7.9g Lentil
Copper 0.146mg 0.251mg Lentil
Zinc 0.61mg 1.27mg Lentil
Phosphorus 70mg 180mg Lentil
Sodium 4mg 2mg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.09mg 0.11mg Lentil
Manganese 0.403mg 0.494mg Lentil
Selenium 2.2µg 2.8µg Lentil
Vitamin B1 0.04mg 0.169mg Lentil
Vitamin B2 0.039mg 0.073mg Lentil
Vitamin B3 0.94mg 1.06mg Lentil
Vitamin B5 0.359mg 0.638mg Lentil
Vitamin B6 0.077mg 0.178mg Lentil
Vitamin K 1.9µg 1.7µg Buckwheat
Folate 14µg 181µg Lentil
Choline 20.1mg 32.7mg Lentil
Saturated Fat 0.134g 0.053g Lentil
Monounsaturated Fat 0.188g 0.064g Buckwheat
Polyunsaturated fat 0.188g 0.175g Buckwheat
Tryptophan 0.049mg 0.081mg Lentil
Threonine 0.129mg 0.323mg Lentil
Isoleucine 0.127mg 0.39mg Lentil
Leucine 0.212mg 0.654mg Lentil
Lysine 0.172mg 0.63mg Lentil
Methionine 0.044mg 0.077mg Lentil
Phenylalanine 0.133mg 0.445mg Lentil
Valine 0.173mg 0.448mg Lentil
Histidine 0.079mg 0.254mg Lentil
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Lentil
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
25%
Lentil
Minerals Daily Need Coverage Score
24%
Buckwheat
46%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 22)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.9g)
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. 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.