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  6. Buckwheat vs. Pea raw

Buckwheat vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between buckwheat and pea raw

  • Buckwheat contains less vitamin C, vitamin K, vitamin B1, vitamin A, folate, fiber, iron, vitamin B3, vitamin B2, and vitamin B6 than pea raw.
  • Daily need coverage for vitamin C for pea raw is 44% higher.

Food types used in this article are Buckwheat groats, roasted, cooked and Peas, green, raw.

Infographic

Buckwheat vs Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +54.5%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +22.2%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +177.3%
Contains more IronIron +83.8%
Contains more CopperCopper +20.5%
Contains more ZincZinc +103.3%
Contains more PhosphorusPhosphorus +54.3%
~equal in Manganese ~0.41mg

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%
Pea raw
Pea raw
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B5Vitamin B5 +245.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B1Vitamin B1 +565%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B3Vitamin B3 +122.3%
Contains more Vitamin B6Vitamin B6 +119.5%
Contains more Vitamin KVitamin K +1205.3%
Contains more FolateFolate +364.3%
Contains more CholineCholine +41.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Vitamin B1 0.04mg 0.266mg 19%
Vitamin K 1.9µg 24.8µg 19%
Folate 14µg 65µg 13%
Fiber 2.7g 5.7g 12%
Iron 0.8mg 1.47mg 8%
Vitamin B3 0.94mg 2.09mg 7%
Vitamin B6 0.077mg 0.169mg 7%
Vitamin B2 0.039mg 0.132mg 7%
Zinc 0.61mg 1.24mg 6%
Potassium 88mg 244mg 5%
Phosphorus 70mg 108mg 5%
Vitamin B5 0.359mg 0.104mg 5%
Protein 3.38g 5.42g 4%
Magnesium 51mg 33mg 4%
Vitamin A 0µg 38µg 4%
Copper 0.146mg 0.176mg 3%
Calcium 7mg 25mg 2%
Carbs 19.94g 14.45g 2%
Choline 20.1mg 28.4mg 2%
Calories 92kcal 81kcal 1%
Selenium 2.2µg 1.8µg 1%
Fats 0.62g 0.4g 0%
Net carbs 17.24g 8.75g N/A
Sugar 0.9g 5.67g N/A
Sodium 4mg 5mg 0%
Vitamin E 0.09mg 0.13mg 0%
Manganese 0.403mg 0.41mg 0%
Saturated fat 0.134g 0.071g 0%
Monounsaturated fat 0.188g 0.035g 0%
Polyunsaturated fat 0.188g 0.187g 0%
Tryptophan 0.049mg 0.037mg 0%
Threonine 0.129mg 0.203mg 0%
Isoleucine 0.127mg 0.195mg 0%
Leucine 0.212mg 0.323mg 0%
Lysine 0.172mg 0.317mg 0%
Methionine 0.044mg 0.082mg 0%
Phenylalanine 0.133mg 0.2mg 0%
Valine 0.173mg 0.235mg 0%
Histidine 0.079mg 0.107mg 0%
Fructose 0.1g 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +55%
Contains more CarbsCarbs +38%
Contains more ProteinProtein +60.4%
Contains more OtherOther +102.3%
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +437.1%
Contains less Sat. FatSaturated fat -47%
~equal in Polyunsaturated fat ~0.187g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +66.7%
Contains more SucroseSucrose +1147.5%
Contains more FructoseFructose +290%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.