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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.

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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 Potassium +24.7%
Contains more Magnesium +541.7%
Contains more Copper +338.2%
Contains more Zinc +89%
Contains more Phosphorus +92.8%
Contains less Sodium -50%
Contains more Iron +51.4%
Equal in Calcium - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Potassium +24.7%
Contains more Magnesium +541.7%
Contains more Copper +338.2%
Contains more Zinc +89%
Contains more Phosphorus +92.8%
Contains less Sodium -50%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%
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 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%

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 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

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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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.

All nutrients comparison - raw data values

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