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Buckwheat vs. Pigeon pea raw — In-Depth Nutrition Comparison

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Differences between buckwheat and pigeon pea raw

  • Pigeon pea raw is higher than buckwheat in folate, copper, manganese, iron, vitamin B1, fiber, phosphorus, potassium, magnesium, and zinc.
  • Pigeon pea raw's daily need coverage for folate is 111% higher.
  • Pigeon pea raw has a lower glycemic index (22) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Pigeon peas (red gram), mature seeds, raw.

Infographic

Buckwheat vs Pigeon 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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains less SodiumSodium -76.5%
Contains more MagnesiumMagnesium +258.8%
Contains more CalciumCalcium +1757.1%
Contains more PotassiumPotassium +1481.8%
Contains more IronIron +553.8%
Contains more CopperCopper +624%
Contains more ZincZinc +352.5%
Contains more PhosphorusPhosphorus +424.3%
Contains more ManganeseManganese +344.4%
Contains more SeleniumSelenium +272.7%

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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1507.5%
Contains more Vitamin B2Vitamin B2 +379.5%
Contains more Vitamin B3Vitamin B3 +215.4%
Contains more Vitamin B5Vitamin B5 +252.6%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more FolateFolate +3157.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~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
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more WaterWater +614.2%
Contains more ProteinProtein +542%
Contains more FatsFats +140.3%
Contains more CarbsCarbs +214.8%
Contains more OtherOther +700%

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 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +1466.7%
Contains more Poly. FatPolyunsaturated fat +333%

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 raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Pigeon pea raw DV% diff.
Folate 14µg 456µg 111%
Copper 0.146mg 1.057mg 101%
Manganese 0.403mg 1.791mg 60%
Iron 0.8mg 5.23mg 55%
Vitamin B1 0.04mg 0.643mg 50%
Fiber 2.7g 15g 49%
Phosphorus 70mg 367mg 42%
Potassium 88mg 1392mg 38%
Protein 3.38g 21.7g 37%
Magnesium 51mg 183mg 31%
Zinc 0.61mg 2.76mg 20%
Vitamin B5 0.359mg 1.266mg 18%
Vitamin B6 0.077mg 0.283mg 16%
Carbs 19.94g 62.78g 14%
Vitamin B3 0.94mg 2.965mg 13%
Calories 92kcal 343kcal 13%
Calcium 7mg 130mg 12%
Vitamin B2 0.039mg 0.187mg 11%
Selenium 2.2µg 8.2µg 11%
Choline 20.1mg 4%
Polyunsaturated fat 0.188g 0.814g 4%
Vitamin K 1.9µg 2%
Sodium 4mg 17mg 1%
Fats 0.62g 1.49g 1%
Saturated fat 0.134g 0.33g 1%
Vitamin E 0.09mg 1%
Net carbs 17.24g 47.78g N/A
Sugar 0.9g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.188g 0.012g 0%
Tryptophan 0.049mg 0.212mg 0%
Threonine 0.129mg 0.767mg 0%
Isoleucine 0.127mg 0.785mg 0%
Leucine 0.212mg 1.549mg 0%
Lysine 0.172mg 1.521mg 0%
Methionine 0.044mg 0.243mg 0%
Phenylalanine 0.133mg 1.858mg 0%
Valine 0.173mg 0.937mg 0%
Histidine 0.079mg 0.774mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pigeon pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
57%
Pigeon pea raw
Minerals Daily Need Coverage Score
24%
Buckwheat
135%
Pigeon pea raw

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Pigeon pea raw
Pigeon pea raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pigeon pea raw
Pigeon pea raw is relatively richer in vitamins
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 0.196g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.