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Buckwheat vs. Pigeon pea — In-Depth Nutrition Comparison

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Important differences between Buckwheat and Pigeon pea

  • Pigeon pea has more Folate, Fiber, Copper, Vitamin B1, Potassium, and Phosphorus than Buckwheat.
  • Pigeon pea's daily need coverage for Folate is 24% more.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat vs Pigeon pea 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.
Contains more Magnesium +10.9%
Contains less Sodium -20%
Contains more Calcium +514.3%
Contains more Iron +38.8%
Contains more Phosphorus +70%
Contains more Potassium +336.4%
Contains more Zinc +47.5%
Contains more Copper +84.2%
Contains more Manganese +24.3%
Contains more Selenium +31.8%
Equal in Magnesium - 46
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 42% 33% 51% 34% 1% 25% 90% 66% 16%
Contains more Magnesium +10.9%
Contains less Sodium -20%
Contains more Calcium +514.3%
Contains more Iron +38.8%
Contains more Phosphorus +70%
Contains more Potassium +336.4%
Contains more Zinc +47.5%
Contains more Copper +84.2%
Contains more Manganese +24.3%
Contains more Selenium +31.8%
Equal in Magnesium - 46

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.
:
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +12.5%
Contains more Vitamin B6 +54%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +51.3%
Contains more Folate +692.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 11% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 37% 14% 15% 20% 12% 84% 0% 0% 0%
Contains more Vitamin B3 +20.4%
Contains more Vitamin B5 +12.5%
Contains more Vitamin B6 +54%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +265%
Contains more Vitamin B2 +51.3%
Contains more Folate +692.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +63.2%
Contains more Water +10.3%
Contains more Protein +100%
Contains more Carbs +16.6%
Contains more Other +146.5%
Equal in Water - 68.55
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more Fats +63.2%
Contains more Water +10.3%
Contains more Protein +100%
Contains more Carbs +16.6%
Contains more Other +146.5%
Equal in Water - 68.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6166.7%
Contains less Saturated Fat -38.1%
Equal in Polyunsaturated fat - 0.205
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
29% 70%
Saturated Fat: 0.083 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.205 g
Contains more Monounsaturated Fat +6166.7%
Contains less Saturated Fat -38.1%
Equal in Polyunsaturated fat - 0.205

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pigeon pea Opinion
Net carbs 17.24g 16.55g Buckwheat
Protein 3.38g 6.76g Pigeon pea
Fats 0.62g 0.38g Buckwheat
Carbs 19.94g 23.25g Pigeon pea
Calories 92kcal 121kcal Pigeon pea
Fructose 0.1g Buckwheat
Sugar 0.9g Pigeon pea
Fiber 2.7g 6.7g Pigeon pea
Calcium 7mg 43mg Pigeon pea
Iron 0.8mg 1.11mg Pigeon pea
Magnesium 51mg 46mg Buckwheat
Phosphorus 70mg 119mg Pigeon pea
Potassium 88mg 384mg Pigeon pea
Sodium 4mg 5mg Buckwheat
Zinc 0.61mg 0.9mg Pigeon pea
Copper 0.146mg 0.269mg Pigeon pea
Manganese 0.403mg 0.501mg Pigeon pea
Selenium 2.2µg 2.9µg Pigeon pea
Vitamin A 0IU 3IU Pigeon pea
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.146mg Pigeon pea
Vitamin B2 0.039mg 0.059mg Pigeon pea
Vitamin B3 0.94mg 0.781mg Buckwheat
Vitamin B5 0.359mg 0.319mg Buckwheat
Vitamin B6 0.077mg 0.05mg Buckwheat
Folate 14µg 111µg Pigeon pea
Choline 20.1mg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.066mg Pigeon pea
Threonine 0.129mg 0.239mg Pigeon pea
Isoleucine 0.127mg 0.245mg Pigeon pea
Leucine 0.212mg 0.483mg Pigeon pea
Lysine 0.172mg 0.474mg Pigeon pea
Methionine 0.044mg 0.076mg Pigeon pea
Phenylalanine 0.133mg 0.579mg Pigeon pea
Valine 0.173mg 0.292mg Pigeon pea
Histidine 0.079mg 0.241mg Pigeon pea
Saturated Fat 0.134g 0.083g Pigeon pea
Monounsaturated Fat 0.188g 0.003g Buckwheat
Polyunsaturated fat 0.188g 0.205g Pigeon pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pigeon pea
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Pigeon pea
Minerals Daily Need Coverage Score
24%
Buckwheat
37%
Pigeon pea

Comparison summary

Which food is lower in Sugar?
Pigeon pea
Pigeon pea is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 29)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1.4)
Which food is richer in minerals?
Pigeon pea
Pigeon pea is relatively richer in minerals
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 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

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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.