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  6. Buckwheat vs. Pigeon pea

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.
  • Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of pigeon pea is 22.

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
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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Contains less SodiumSodium -20%
Contains more CalciumCalcium +514.3%
Contains more PotassiumPotassium +336.4%
Contains more IronIron +38.8%
Contains more CopperCopper +84.2%
Contains more ZincZinc +47.5%
Contains more PhosphorusPhosphorus +70%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +31.8%
~equal in Magnesium ~46mg

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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin B6Vitamin B6 +54%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +265%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more FolateFolate +692.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Pigeon pea DV% diff.
Folate 14µg 111µg 24%
Fiber 2.7g 6.7g 16%
Copper 0.146mg 0.269mg 14%
Vitamin B1 0.04mg 0.146mg 9%
Potassium 88mg 384mg 9%
Protein 3.38g 6.76g 7%
Phosphorus 70mg 119mg 7%
Manganese 0.403mg 0.501mg 4%
Iron 0.8mg 1.11mg 4%
Choline 20.1mg 4%
Calcium 7mg 43mg 4%
Zinc 0.61mg 0.9mg 3%
Vitamin B6 0.077mg 0.05mg 2%
Vitamin K 1.9µg 2%
Vitamin B2 0.039mg 0.059mg 2%
Vitamin B5 0.359mg 0.319mg 1%
Vitamin B3 0.94mg 0.781mg 1%
Calories 92kcal 121kcal 1%
Selenium 2.2µg 2.9µg 1%
Vitamin E 0.09mg 1%
Magnesium 51mg 46mg 1%
Carbs 19.94g 23.25g 1%
Fats 0.62g 0.38g 0%
Net carbs 17.24g 16.55g N/A
Sugar 0.9g N/A
Sodium 4mg 5mg 0%
Saturated fat 0.134g 0.083g 0%
Monounsaturated fat 0.188g 0.003g 0%
Polyunsaturated fat 0.188g 0.205g 0%
Tryptophan 0.049mg 0.066mg 0%
Threonine 0.129mg 0.239mg 0%
Isoleucine 0.127mg 0.245mg 0%
Leucine 0.212mg 0.483mg 0%
Lysine 0.172mg 0.474mg 0%
Methionine 0.044mg 0.076mg 0%
Phenylalanine 0.133mg 0.579mg 0%
Valine 0.173mg 0.292mg 0%
Histidine 0.079mg 0.241mg 0%
Fructose 0.1g 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
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 FatsFats +63.2%
Contains more ProteinProtein +100%
Contains more CarbsCarbs +16.6%
Contains more OtherOther +146.5%
~equal in Water ~68.55g

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
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains more Mono. FatMonounsaturated fat +6166.7%
Contains less Sat. FatSaturated fat -38.1%
~equal in Polyunsaturated fat ~0.205g

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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.