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Buckwheat vs. Pea soup — In-Depth Nutrition Comparison

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How are buckwheat and pea soup different?

  • Buckwheat has more magnesium, manganese, and vitamin B5 than pea soup.
  • Daily need coverage for sodium for pea soup is 14% higher.
  • Buckwheat contains 7 times more vitamin B5 than pea soup. While buckwheat contains 0.359mg of vitamin B5, pea soup contains only 0.049mg.
  • Buckwheat has less sugar.
  • Buckwheat has a lower glycemic index (51) than pea soup (66).

Buckwheat groats, roasted, cooked and Soup, pea, green, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Buckwheat vs Pea soup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +23.9%
Contains more PhosphorusPhosphorus +48.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +64.5%
Contains more CalciumCalcium +71.4%
Contains more SeleniumSelenium +63.6%
~equal in Iron ~0.73mg
~equal in Copper ~0.146mg
~equal in Zinc ~0.64mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +632.7%
Contains more Vitamin B6Vitamin B6 +285%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +1300%
Contains more CholineCholine +52.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0.09mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more CarbsCarbs +101.8%
Contains more FatsFats +75.8%
Contains more WaterWater +11.8%
Contains more OtherOther +197.7%
~equal in Protein ~3.2g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Poly. FatPolyunsaturated fat +32.4%
Contains more Mono. FatMonounsaturated fat +97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pea soup DV% diff.
Sodium 4mg 336mg 14%
Magnesium 51mg 15mg 9%
Manganese 0.403mg 0.245mg 7%
Vitamin B5 0.359mg 0.049mg 6%
Vitamin B6 0.077mg 0.02mg 4%
Phosphorus 70mg 47mg 3%
Folate 14µg 1µg 3%
Carbs 19.94g 9.88g 3%
Vitamin B3 0.94mg 0.462mg 3%
Selenium 2.2µg 3.6µg 3%
Fiber 2.7g 1.9g 3%
Saturated fat 0.134g 0.524g 2%
Calories 92kcal 61kcal 2%
Potassium 88mg 71mg 1%
Iron 0.8mg 0.73mg 1%
Vitamin B2 0.039mg 0.025mg 1%
Calcium 7mg 12mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin K 1.9µg 0.2µg 1%
Fats 0.62g 1.09g 1%
Choline 20.1mg 13.2mg 1%
Protein 3.38g 3.2g 0%
Net carbs 17.24g 7.98g N/A
Sugar 0.9g 3.19g N/A
Copper 0.146mg 0.146mg 0%
Zinc 0.61mg 0.64mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.09mg 0.09mg 0%
Vitamin B1 0.04mg 0.04mg 0%
Monounsaturated fat 0.188g 0.372g 0%
Polyunsaturated fat 0.188g 0.142g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pea soup
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
3%
Pea soup
Minerals Daily Need Coverage Score
24%
Buckwheat
23%
Pea soup

Comparison summary

Which food is cheaper?
Pea soup
Pea soup is cheaper (difference - $2.4)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.29g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.39g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
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.

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.